Slice the tomato into 1/8 sections and sprinkle with salt and sit for 30
minutes on absorbant paper
Remove lots of moisture
before frying in a non stick frypan till charred. (5 mins) Set aside and
Boil the pasta for 1
minute less than the suggested time. Say 11 minutes.
Cook the button mushrooms in
2 Tbs of the margarine
till softened (6 mins) and set aside and keep warm.
Melt 1 Tbs of the margarine in the frypan and remove from the heat. Tilt the pan to form a
Add the minced garlic to the melted margarine and let infuse
When the spaghetti is just al dente return the frypan to the heat
Add 2 Tbs of Greek yogurt to the frypan with the garlic butter and
stir 10 seconds.
Lift the pasta with tongs and let the water drain and add the pasta
directly to the frypan. Cook 1 minute
Then add the mushrooms, tomatoes, salt and pepper. Toss through and plate
In the same frypan over medium heat cook the Tuna for 40 seconds a side and then roll the edges to brown.
to 4mm thick and
sprinkle with lemon juice and season. Place over the pasta.
seasoned avocado slices between the tuna slices.
Add dobs of the remaining Greek yogurt.
Top with some shredded
cheddar and parmesan cheese.
Serve with a small Garden salad
The tomato element can actually be a variety of whatever (anchovies,
olives) to add a salty element to the dish. My thoughts are that ripe
tomato is the ingredient that most magnifies the taste of salt, thus you
need less salt.
240g Tuna Steaks
150g Thick Spaghetti
3 cloves minced Garlic
3 Tbs Greek yougurt (sour cream)
3 Tbs Omega 3 Margarine
100g Button mushrooms sliced
1 Large Avocado cut into slices
Serves 2 large or 4 small portions at about 600 or 300 calories a serve
I usually buy Yellow Fin frozen tuna steaks. The trick is to remove
it from the freezer just 90 minutes or so before cooking. It will
defrost quite quickly. If it sits for a long period defrosted either
on the bench or in the refrigerator the texture will become a
For all of us it has become necessary to start tempering what we
eat. This is a combination of many healthy ingredients and
superfoods put together in a very palatable way. In fact this is so
tasty you don't need to eat it just because its healthy. A true
modern classic recipe. There is debate about the benefits of omega 3
margarines and vegetables oils. From the cholesterol lowering
standpoint its a winner. However you can substitute butter for
margarine, sour cream for greek yogurt and its great. Once the pasta
goes in the boiling water this is a very quick dish to cook. Think
about the timing of each element around the pasta cook time.
The basic idea of most restaurant chefs compared to home cooks is
add lots more salt, fat and msg. Even when reading a list of
ingredients that make you feel like you are eating healthy, it may
be overwhelmed with calories and unwanted salt. Take some salad ingredients and make it palatable with a creamy salad dressing and
its not hard to add 500 calories with just 2 heaped spoonfuls of
dressing. 1 level tablespoon of oil or mayo is 150 calories. Watch a
celebrity chef cook. A handful of salt and load it up with Olive
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