Mediterranean Tuna Steak Bowl
The Mediterranean Tuna Steak Bowl is a heart-healthy recipe, excellent for after a workout due to its protein and carbs content.
The ingredients in this bowl are rich in antioxidants, omega 3's, fibre, potassium, Vitamins A, B, C, E, K, magnesium, calcium, etc. Therefore it's good for lowering LDL cholesterol levels - "bad cholesterol", helps lower blood pressure and improves digestion. The combination of carbs and protein in this recipe repairs and prepares your muscles for your next workout.
Ingredients for 1 Bowl
1 cup of Spinach or Kale
1 Cucumber
1 Carrot
½ cup of Quinoa
½ cup of Butternut squash
4 oz. of Tuna Steak
Mediterranean Spices
1 Lemon
Directions
1. Julienne cut the cucumber and the carrot. Mix them with the cup of spinach or kale, or both.
2. For the quinoa: bring 2 cups of water into a boiling point. Add a little bit of garlic and herbs and spices of your choice. Add 1 cup of quinoa and let it cook in low heat. It usually takes 15 to 20 minutes. Keep an eye on it so it doesn't burn to the bottom.
3. Butternut squash: Preheat the oven to 450 degrees. Cut the squash in half and take the seeds out. Sprinkle some pepper, garlic salt and rosemary. Bake one hour or until the squash feels tender. Cut into medium sized squares or make it a puree.
4. Tuna Steak (4 oz): There are several ways you can cook tuna. For this recipe I decided to bake it inside an oven bag. On the bag squeeze the lemon and add the Mediterranean spices. Preheat the oven to 450 degrees Fahrenheit and bake for 4 to 6 minutes per ½ inch thickness. Keep an eye on it so the tuna doesn't overcook. Once it's done it has to still be pink in the center.
5. Place all the ingredients in the bowl and enjoy!
Bon Appétit
