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!