Fit & Healthy Recipe

by

Grilled Tuna with Butternut Squash

 -Fire up your Webber Grill and get ready to feast this is a delicious, heart – healthy, high protein meal every novice can master.  Healthy recipes such as this one can help lower your blood pressure, lower your cholesterol levels, and lower your body fat.

 Nutritional Breakdown:

 -407 Calories, 44 Grams Protein, 15 Grams Carbohydrates, 19 Grams Fat, 2.5 Grams Fiber.

 Ingredients: Services 4

 1 Butternut Squash

16 Asparagus Stalks, woody ends trimmed

1 Table Spoon Olive Oil

1 Clove Garlic, crushed

1 Red Chili Pepper, de-seeded and finely chopped

4 6oz. Tuna Steaks

Freshly Ground Black Pepper

For The Vinaigrette:

3 Table Spoons Olive

2 Small Red Onions, finely chopped

1 Table Spoon Honey

2 Table Spoons Balsamic Vinegar

2 Table Spoons Chopped Fresh Mint

 Make It:

  1. Peel or cut off the outer skin of the butternut squash, cut it into 12 wedges and scrape out the inner seeds.

  2. Cook the asparagus in a pan of boiling water for approximately 2 to 3 minutes. Remove the stalks with a slotted spoon and set aside.

  3. For the vinaigrette, heat 1 table spoon of olive oil in a pan. Add the onions and cook for 4 to 5 minutes until lightly browned and softened. Add the honey and let the mixture caramelize gently in the pan for another 15 minutes. Remove from the heat and allow to cool. Add the balsamic vinegar, remaining oil, and chopped mint. Mix well, season with black pepper, and set aside.

  4. Preheat a grill or grill pan until hot. Toss the butternut squash wedges and asparagus with some oil, garlic and red chili pepper. Place the squash on the grill to cook for 10 to 12 minutes, then add the asparagus. Cook for another 5 minutes or until the vegetables are golden and lightly caramelized. Remove and keep warm.

  5. Season the tuna, then brush with a little olive oil. Place on the grill for 2 to 3 minutes per side, or until the tuna is cooked rare(longer if you prefer it more done and not as pink).

  6. Arrange the tuna steaks on a bed of the grilled squash and asparagus spoon the onion and mint vinaigrette over the top, and serve. For even more tips, tricks, and recipes for cooking asparagus