sheercookery

Lunch with Smidvarg and the Gang

In Gluten-free, Wok on August 18, 2015 at 6:46 am

Actually, tuna, broccoli and asparagus with red onions and bell pepper slices. We were just eating this while watching the amazing Smidvarg and the Gang.

Lunch with Smidvarg and the Gang

Lunch with Smidvarg and the Gang

Ingredients:

  • 500g of fresh tuna (cubed—purchased mine at the Saturday Market for 180)
  • 1 medium broccoli chopped into florets—keep the stump and slice it into small pieces because that’s yummy when cooked
  • a small bundle of asparagus (about 150g, cut in half)
  • 3 heads of red onions (chopped)
  • 1 head of garlic (minced)
  • 1 medium-sized red bell pepper or 2 small ones (sliced into strips)
  • a lemon (half for juicing and the other half sliced for serving; personally, I zest it first, keep the zest in a sterilized container in the fridge for another recipe, then split it in half for juicing and serving)
  • 2 tablespoons of sunflower or safflower oil (I keep some of this in a sanitized atomizer as a cooking spray)
  • black pepper
  • 1/8 cup of soy sauce alternative (I use the one from the Saturday Market, which is made from coconuts and cost just 295 a bottle)
  • 1 tablespoon of dairy-free, soy-free butter like Earth Balance™
  •  

    Actually, tuna, broccoli and asparagus with red onions and bell pepper slices. We were just eating this while watching the amazing Smidvarg and the Gang.

    Actually, tuna, broccoli and asparagus with red onions and bell pepper slices. We were just eating this while watching the amazing Smidvarg and the Gang.

     
    Marinate the tuna cubes in lemon juice. Set aside.

    A nice, warm bowl of healthy yum

    A nice, warm bowl of healthy yum

     
    Spray pan with safflower or sunflower oil, or put a couple of tablespoons in. Set fire to medium. Once it’s ready, put in the sliced broccoli stump.

    Tuna, broccoli and asparagus

    Scrumptious and good for you

     
    When it’s cooked, put in the garlic, half of the onions and half of the bell peppers. The moment the onions become slightly transparent, pop in the broccoli florets and the asparagus.

    A nice, warm bowl of healthy yum with RiCo™ Corn Rice

    A nice, warm bowl of healthy yum with RiCo™ Corn Rice. Broccoli stump slices are delicious!

     
    When the veggies are half-cooked, put in the tuna cubes. Dust lightly with black pepper and pour the soy sauce alternative in.

    Eat up!

    Eat up!

    Simmer in low fire till cooked. Mix in a tablespoon of dairy-free butter when you’ve turned the fire off. Serve with the rest of the bell peppers, onions, some crunchy garlic and chilli flakes (if you have them), and the remaining lemon slices. We ate ours on top of RiCo™ Corn Rice.

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