Making A Seared Tuna Salad

A healthy game plan for increasing your intake of heart-healthy omega-3 fats is to find more ways to cook with tuna.Making a Seared Tuna Salad is very simple. With practically no effort at all, you can prepare this gourmet-inspired tuna salad and get nutrition and flavor at the same time. In this recipe, the fish is best prepared rare or medium rare, when the tuna is pink inside but crispy outside.

Ingredient for 4 serving are (1) 2 scallions, cut into chunks (2) 1 (1-inch) piece peeled, fresh ginger, cut into quarters (3) 2 garlic cloves, put through a garlic press (4) 1 pound tuna steak (5) 2 teaspoons reduced-sodium soy sauce (6) 2 teaspoons toasted sesame oil (7) 6 cups mixed salad greens (8) 1 cucumber, thinly sliced (9) 1 carrot, shredded on the large holes of a box grater (10) 2 tablespoons plus 2 teaspoons balsamic vinegar

1. Place the scallions and ginger on a cutting board and chop almost to a paste by rocking the blade of a chef's knife back and forth, rotating it slowly. Keeping working in this manner until the mixture is very finely chopped. Alternatively, place scallions and ginger in a small food processor and pulse until very finely chopped. Place the scallion mixture in a small bowl and mix with the pressed garlic to form a paste.

2. Brush both sides of the tuna with soy sauce. Massage the spice mixture into both sides and set aside for 5 minutes at room temperaure.

3. Heat a large nonstick skillet or a seasoned cast-iron skillet over high heat until smoking. Add the oil, then slip tuna into the pan. Cook 2 minutes, then turn and continue cooking to desired doneness, about 1 minute for rare, 2 minutes for medium rare, or 4 minutes for well done. Transfer to cutting board and let rest at room temperature for 5 minutes.

4. Meanwhile, arrange 1 1/2 cups salad greens and 1/4 of the cucumber and carrot on each of four plates. Slice the tuna into 1/4-inch-thick strips, cutting against the grain so the steak does not fall apart. Lay 1/4 of the slices over each salad. Drizzle 2 teaspoons balsamic vinegar over each portion. Serve at once.

Making Nutritious Broccoli Souffle

Although it makes an excellent presentation at a dinner party, this tasty and nutritious broccoli souffle is also a great choice for a casual brunch or lunch. Try serving it with a salad of fresh fruit or tossed greens for a complete meal

Ingredients for 4 servings are (1)Nonstick spray (2) 2 large egg yolks (3) 1/2 pound frozen broccoli florets,thawed (4) 1 teaspoon salt (5)1/2 teaspoon freshly ground pepper (6) 1/4 teaspoon freshly grated or ground nutmeg (7)2 cups fat-free milk (8) 2 tablespoons whole-wheat flour (9) 4 large egg whites

1. Position a rack in the center of the oven and preheat to 375F. Spray an 8-cup souffle dish or high-sided round casserole with nonstick spray and set it aside. Place the egg yolks in a medium bowl, whisk lightly, and set aside.

2. Place the broccoli in a food processor fitted with the chopping blade or in a large blender and process or blend until fairly smooth. Mix in the salt,pepper, and nutmeg and set aside.

3. Bring 1 1/2 cups of the milk to a low simmer in a large saucepan set over medium-high heat. Meanwhile, whisk the remaining 1/2 cup milk and the whole-wheat flour in a small bowl until smooth. Whisk the flour mixture into the hot milk, and continue to heat, whisking constantly, until simmering and thickened, about 20 seconds.

4. Whisk 1/2 the hot milk mixture into the egg yolks, then whisk this egg mixture back into the pan with the remaining milk mixture. Cook for 10 seconds. Immediately remove the pan from the heat and stir in the broccoli puree. Transfer the mixture to a large bowl and set aside for 5 minutes.

5. With an electric mixer at high speed, beat the egg whites in a large clean bowl until stiff peak form.

6. Using a wooden spoon or a rubber spatula, stir half the beaten egg whites into the broccoli mixture. Then fold in the remaining egg whites using long even arcs so as not to deflate the egg whites. Fold just until incorporate, there will still be white streaks in the batter. Gently transfer the mixture to the prepared souffle dish or casserole.

7. Bake until puffed and lightly browned, about 45 minutes. Serve at once.