A Healthy and Gluten Free Dinner
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
September 20, 2009 at 5:22 pm
Staying gluten free sounds tricky. Half the time you need a large amount of quality carbs to improve and maintain muscle mass and shape. Finding quality carbs is hard enough sometimes.
September 29, 2009 at 6:32 am
Well, jmorgan87, gluten free is tricky… but i prefer tricky over sickly~Alot of people have found good success on "by choice" gluten free diets but-in my case- gluten does serious damage to my body. I’ve found brown rice, beans and sweet potatoes have helped me alot. I do make sure to keep veggies (red, yellow, green peppers, broccoli, squash..ect) on hand. It is hard and EXPENSIVE but it can be achieved. I also take in alot of protien. Like, ALOT! You should be able to find a gluten free section in your grocery store with different breads, dinners and snacks.
and I’m more into running!
I’ve had no trouble keeping my muscle and shape… I’m actually alot leaner, faster and stronger. Ofcourse, you’re probably feeding a whole lot more muscle than me
Thanks for the recipe! I’m going to try it this weekend!
October 15, 2009 at 12:59 pm
Living with Celiac’s is rough. Both my mother and sister have to deal with it everyday. I can’t even imagine how difficult it must be to keep in your kind of shape when your selection of good carbs is so limited.
Kinda like alll the Vegan bodybuilders out there that have to find good sources of Protein.