Flaxmeal Crusted Tuna & Diced Vegetable Patty with Spicy Cauliflower Rice

I've been excited about this one for about 2 days now, and today I finally had the time to put everything together. I had a slight mishap in the kitchen when forming the patties (no eggs) but managed to make it work by squeezing the patties a little tighter to help them hold their shape through the cooking process. All said and done, a successful evening. Enjoy!

Flaxmeal Crusted Tuna & Diced Vegetable Patty with Spicy Cauliflower Rice (Serves 5)

Ingredients:

Tuna & Diced Vegetable Patties

4 cans tuna (drained)

1 zucchini squash (diced)

1/2 red bell pepper (diced)

1/2 green bell pepper (diced)

1/4 cup green onions (chopped)

2 cloves garlic (crushed and chopped)

1/2 red onion (diced)

1 egg (beaten)

black pepper (to taste)

iodized salt (dash or two)

cumin (to taste)

2-3 tbs. Flaxseeds

1 cup Flaxmeal (for crust)

4-8 tbs. coconut oil

Spicy Cauliflower Rice

1 head cauliflower (grated/shredded)

1 zucchini squash (diced)

1/2 red bell pepper (diced)

1/2 green bell pepper (diced)

2 cloves garlic (crushed and chopped)

1/2 red onion (diced)

black pepper (to taste)

iodized salt (dash or two)

crushed red pepper flakes (to desired spiciness)

1/2 cup Low Sodium Chicken Broth

2-4 tbs. coconut oil

Preparation:

Tuna & Diced Vegetable Patties

1. Heat oven to 400 degrees

2. Heat 1 tbs. coconut oil in a small saute pan and saute garlic and onion until onion becomes translucent

3. Mix all other ingredients (except flaxmeal) in a large bowl

4. Add the sauteed garlic and onions to bowl, mix and form into 5-7 small-medium sized patties

5. Heat a larger saute pan and add 3-5 tbs. coconut oil

6. Lightly roll the patties in flaxmeal to coat completely

7. When oil is hot, sear the patties on both sides (approx. 2-3 min./side) and place on a lightly greased (with remainder of coconut oil) baking sheet

8. Place pan seared patties on backing sheet and place in over for 10 minutes.

Spicy Cauliflower Rice

1. Heat a large saute pan with coconut oil

2. Add all vegetables (except cauliflower) to pan and stir constantly as you add additional spices

3. When onions become translucent, add the cauliflower and continue to stir

4. As cauliflower begins to brown, add 1/2 of the chicken broth, continue to stir and allow to reduce

5. As cauliflower begins to brown a second time, add remainder of chicken broth, continue to stir and allow to reduce once more

Serving:

1. Place cauliflower rice on center of plate

2. Place 1 or 2 tuna patties in the center of the cauliflower rice

3. Serve and enjoy!

Mixed Greens Salad w/ Sauteed Tuna

After a late night at Kung Fu, I was in no mood to go all out and make a big dinner... so I settled on a simple salad topped with tuna made just the way I like it...

Mixed Greens Salad w/ Sauteed Tuna

Ingredients:

Mixed Greens Salad

1/8 lb. mixed greens/fresh spinach (healthy handful)

1/2 red bell pepper (diced)

1-1/2 firm tomatoes (diced)

2 tbs. flaxseed

2 tbs. Apple Cider Vinegar

Sauteed Tuna

1 tbs. coconut oil

1 can tuna (drained)

2 tbs. flaxseed

1-3 leaves fresh basil (finely chopped)

red pepper flakes (to taste)

garlic powder/salt (to taste)

black pepper (to taste)

oregano (to taste)

2-3 tbs. Low Sodium Chicken Broth

Preparation:

Mixed Greens Salad

1. Place mixed greens in a large bowl

2. Add diced bell pepper and tomatoes to bowl

3. Sprinkle flaxseeds over the top and toss with hands

4. Add Apple Cider Vinegar and toss again

Sauteed Tuna

1. Add coconut oil to a small pan on high heat

2. When oil is warm, add tuna to pan and gently stir, adding dry spices to pan, one at a time

3. Add flaxseed and chicken broth

4. Once chicken broth has begun to reduce, add basil and gently stir until tuna begins to brown

5. Turn off the heat and take tuna off of the stove.

Serving:

1. Place mixed greens salad in a smaller serving bowl and top with sauteed tuna

2. Grab a fork and dig in!

Additional Ideas:

1. You can easily substitute Pam for the coconut oil if it does not agree with you. In order to ensure the proper amount of fat is still maintained in the meal, try adding a couple of slices of avocado to the salad before topping with the tuna.

2. This serves 1, but you can easily multiply the suggested ingredient amounts in order to make it a meal for the whole family

3. Don't limit yourself to the vegetables mentioned on this particular posting. Try out other variations with zucchini, carrots, various legumes... whatever you prefer!

Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken with Cauliflower Rice and Steamed Broccoli

I made this dish tonight to share among myself and some fellow rugby coaches as we discussed the plans for the upcoming rugby preseason... great food that was VERY filling (due to the amount of coconut oil used) and gave us the energy needed to deliberate fairly late into the night...

Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken with Cauliflower Rice and Steamed Broccoli (Serves 4-6)

Ingredients:

Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken

1 cup buckwheat flour

1 cup flaxmeal (brown flax is my preference)

4-8 sticks of fresh rosemary (stripped and finely chopped)

4 garlic cloves (crushed and chopped)

chili powder

white pepper

cumin

6-10 tbs. coconut oil

1-1/2 chickens (cut up onto breast, thigh, drumstick pieces)

Cauliflower "Rice"

1 large head cauliflower (washed and grated in a food processor or with a cheese grater)

2 red bell peppers (diced into healthy chunks)

4-6 roma tomatoes (cut into eigths)

6 cloves garlic (crushed and chopped)

1 package sliced mushrooms

1-1/2 cups Low Sodium Chicken Broth

2 tbs. coconut oil

pepper (to taste)

Steamed Broccoli

3 large broccoli heads

garlic powder

1/2 fresh lime/lemon (to taste)

Preparation:

Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken

1. Preheat oven to 400 degrees.

2. Place a saucepan on the stove and heat on high

3. Mix all ingredients (except chicken and coconut oil) in a large bowl.

4. Add coconut oil to pan and gently stir to coat bottom of pan with a thin layer. If you desire more of a layer, feel free to add a bit more. If you have extra, chop and add some rosemary to the coconut oil as it heats to infuse the oil beforehand as well.

5. Take chicken (skin on or off) and pat dry with the dry mixture. Set aside while pan heats.

6. When oil is hot, carefully place chicken pieces in and allow to brown on one side before turning once.

7. When chicken is browned on the outside, place on a baking sheet and cover with foil.

8. Place the baking sheet on the bottom rack of the oven and let cook for 20 minutes.

9. When the 20 minutes is complete, turn the oven off, leave the chicken in the oven and let sit until ready to serve.

Cauliflower Rice

1. While the chicken in browning on the stove, heat the coconut oil in another pan on High.

2. Saute the garlic for 2-3 minutes before adding the red bell peppers.

3. Once the bell peppers begin to give off a sweet smell, add the mushrooms and stir.

4. Once the mushrooms have softened, add the grated cauliflower "rice" and stir constantly for another 2-5 minutes.

5. When the cauliflower "rice" begins to take on the color of the mushrooms and other sauteed vegetables, add the chicken broth, cover, and let simmer on high for approximately 5 minutes.

6. Take the cover off and drop the heat to medium or medium-high, while stirring and watching as the broth reduces. "Rice" is done when there is just a small amount of liquid left at the bottom of the pan.

Steamed Broccoli

1. Fill a large pot with water and heat on High.

2. Add desired amount of garlic powder to water and allow to boil.

3. When water is boiling, place broccoli in steamer and allow to steam for about 5 minutes or until crisp-tender.

Serving:

1. Place 2 scoops of cauliflower "rice" on the plate and top with the chicken.

2. Spoon 2 tabs. of juice from the baking sheet over the chicken.

3. Cut Broccoli heads into 1/2 or 1/3 and place 1 helping alongside the rice and chicken.

4. If desired, squeeze a small amount of lemon or lime over the broccoli.

Enjoy!

Spaghetti Squash with Sweet Tomato and Canned Tuna Sauce

Follow the instructions for Spaghetti Squash & Flaxseed Turkey Meatballs with Homemade Tomato Sauce, except substitute the Turkey Meatballs and Homemade Tomato Sauce with the sauce below.

Sweet Tomato and Canned Tuna Sauce

Ingredients:

1/4-1/2 lb. small sweet tomatoes (sliced in half)

garlic cloves (as much as you prefer) (crushed and finely chopped)

2 (6 oz.) cans canned tuna (drained)

2 tbs. Coconut Oil

1/2 cup low sodium chicken broth

dried parsley

black pepper

paprika

Preparation:

1. Warm coconut oil in a saucepan on high

2. Saute garlic and tomatoes in coconut oil until tomatoes being to fall apart

3. Add tuna and stir in 1/4 cup chicken broth and seasonings

4. Simmer and allow to reduce

5. Add remaining chicken broth and reduce again

6. Place cooked spaghetti squash in a bowl and cover with sauce.

Spaghetti Squash & Flaxseed Turkey Meatballs with Homemade Tomato Sauce

I love to eat food. I enjoy every aspect of eating, from the creative energy necessary to put a dish together, to the joy of sitting down and sharing a meal with family or friends. I invited a good friend over for dinner tonight and he suggested that I begin putting my recipes online to share with others who may be inclined to be as health conscious as myself. So here we go...

Spaghetti Squash & Flaxseed Turkey Meatballs with Homemade Tomato Sauce (Serves 4-5)

Ingredients:

Spaghetti Squash

1 whole spaghetti squash (3-4 lbs.)

Flaxseed Turkey Meatballs

1 lb. ground turkey (light or dark)

1 red onion (diced)

1 clove garlic (crushed and finely diced)

1 egg

2 tablespoons low sodium chicken stock

1/2 cup whole brown flaxseeds

1/2 cup ground flaxseeds

cumin (to taste)

crushed red pepper (to taste)

black pepper (to taste)

1 tbs. Coconut Oil

Homemade Tomato Sauce

2-1/2 lbs. ripe tomatoes (cut into small chunks)

1 red onion (diced)

1 clove garlic (crushed and finely diced)

1/2 bushel fresh basil (finely chopped)

1 can organic tomato paste

1 cup low sodium chicken stock

black pepper (to taste)

2-3 tbs. Coconut Oil

Preparation:

PREHEAT OVEN TO 400.

Spaghetti Squash (substitute for actual spaghetti noodles)

1. Take whole spaghetti squash and poke holes all around with a sharp knife

2. Place in a oven safe pan and into oven

3. Bake in preheated oven for 50-60 minutes

4. Take out of oven and allow to cool before cutting in half

5. Spoon out seeds and then use a fork to shred out squash

Flaxseed Turkey Meatballs

1. Place all ingredients in a large bowl and mix together with hands

2. Grease a shallow baking pan with Pam or other oil (coconut oil, etc.)

3. Turn on Broiler on High and place rack on top level

4. Form 9-12 small meatballs and place on greased pan

5. Place pan under broiler for approximately 10-12 minutes, turning once after 6 minutes have passed

6. Take out of oven and place in Homemade Tomato Sauce and allow to simmer for an additional 10-15 minutes

Homemade Tomato Sauce

1. Saute onions and garlic in coconut oil (on medium-high), season with pepper to taste

2. Once onions are translucent, add tomatoes and 1/4 cup chicken stock

3. Allow the mixture to come to a simmer, stirring occasionally

4. Once the tomatoes have begun to breakdown and more juice is created, add the tomato paste and basil and stir to combine

5. Allow the mixture to simmer on medium-low for approximately 10 minutes

6. Place freshly broiled turkey meatballs into the mixture and cover with sauce; allow to simmer for an additional 10-12 minutes

Serving:

To serve, place a serving of spaghetti squash in the bottom of a bowl and cover with 1-2 meatballs and sauce.

Enjoy!