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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Are you casting asparagus on my cooking?"
-Curley Howard, Stooge

The refrigerator light goes on...

Salsa is a great way to get veggies without even thinking about it. The pan grilled asparagus makes the perfect salsa and you can serve this with tuna, shrimp... almost any thing you want. It is perfect for tacos. Your family may not even know they are getting a serving of veggies with their meal.

Refreshing

Vegetables are “refreshed” by placing them in an ice water bath after they have been blanched or steamed.  This abruptly stops the cooking process, fixing the color and keeping the food fresh and crisp. This process is also known as "shocking" food. 


 

Seared Tuna with Asparagus Salsa



Servings = 4 | Serving size =4 ounces tuna with salsa

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes good leftovers if served cold.

Serve with Roasted Corn on the Cob or Dirty Rice or Baked Sweet Potato

1 lb asparagus
spray olive oil
2 quarts ice water
1 small tomato (diced)
1 small shallot (diced)
1 small yellow bell pepper (diced)
1 Tbsp olive oil
1 lime (juiced)
2 Tbsp fresh oregano (coarsely chopped)
1/8 tsp cayenne pepper
1/4 tsp salt
fresh ground black pepper (to taste)
4 4 ounce tuna steaks
1/2 tsp ground cumin

Place a large skillet in the oven and preheat the oven to 375°F.

When the oven is hot, spray the pan with oil and add the asparagus. Cook, turning about twice, for 8 to 10 minutes. Remove and place in the ice water to chill.

When the asparagus is cold, cut it crosswise into small chunks. Leave about 1 inch of the tip of the spears uncut.

Place the asparagus, tomato, shallot, pepper, lime juice, olive oil, oregano, cayenne pepper, salt, pepper in a bowl and mix well. Chill.

Place the skillet back in the oven.

Dust the tuna steaks with ground cumin.

When the pan is again hot, spray it with olive oil. Add the tuna steaks and cook for about 5 to 7 minutes on each side.

Serve topped with salsa.

Nutrition Facts

Serving size = 4 ounces tuna with salsa

Servings = 4

.

Amount Per Serving

Calories 208 Calories from Fat 44
  % Daily Value
Total Fat 4g 5%
    Saturated Fat 1g 2%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 51mg 16%
Sodium 193mg 6%
Total Carbohydrates 10g 2%
    Dietary Fiber 2g 11%
    Sugars 3g  
Protein 29g  
Vitamin A 26% Vitamin C 149%
Calcium 6% Iron 20%
Vitamin K 54 mcg Potassium 961 mg
Magnesium 87 mg