Tamar Cohl Gluten Free Fit Guru

This evening I wanted to make a healthy, gluten free dinner that was balanced in nutrition value, but that was also very delicious.  I succeeded and was even complimented by a restaurant owner/chef on my presentation.

Being that I have to live totally gluten free and that I am contest dieting, I chose to make this meal because it is well balanced and nutritious.  I hope that you find it just as tastey as I did!

Ingredients used:

Fresh Tuna Steak (4 oz portion)

1 oz dry weight organic Quinoa

1 tbsp Ground Flax Seed Meal

3 oz raw weight fresh asparagus

1 oz fresh Avocado

Can of Extra Virgin Olive Oil cooking spray

Chopped garlic

salt, pepper, italian seasoning

Extra Virgin Olive Oil

Nutrition Value of the Whole Meal:

Fat: 14.55 grams

Carbs: 31.2 grams

Fiber: 7.4 grams

Protein: 32.6 grams

Sodium: 51 mg (naturally occurring)

Total calories:  386

Directions:

Take 1 oz quinoa and rinse thoroughly in water.  Add 1 cup water, salt, pepper, italian seasoning to taste.  Add in 1 Tbsp Flax seed meal near end of cooking time.  Fluff in the pan.

While cooking the quinoa (that takes about 10 minutes), steam asparagus in the microwave, then when softer, add to a sautee pan with 1 tsp. EVOO, EVOO cooking spray, chopped garlic, salt, and pepper.  Cook on high to crisp the asparagus!  I love them a bit crispy when cooking them this way.  Otherwise, just eat them steamed.

I love my tuna RAW, but for the purpose of this article, I cooked it rare to medium rare.  In a sauteed pan, add in the EVOO spray, chopped garlic, salt and pepper to taste.  Heat the pan high and place tuna in the hot pan.  Sear lightly on both sides.  Does not take long to cook, so make sure you wait until the asparagus and the quinoa are finished.

For a bit of healthy fat, just quarter a Hass Avodao and place on the plate!  It tastes great ON the tuna, off to the side as a creamy green treat, or mixed in with the quinoa!

Hope you enjoy!!!!!  God Bless!!!!!  xoxo Tamar