SEPTEMBER

Seared tuna with ponzu
dressing and coriander
rice noodles
20 MINUTES | SERVES 1 | EASY | LC
lime 1 large, juiced
soy sauce 2 tsp
mirin 1 tsp
sesame oil
tuna steak 1, about 100g
sesame seeds 1 tsp
rice noodles 1 nest
rice vinegar 1 tsp
Low
fat
red chilli 1 small, seeded and diced
cucumber ¼, seeded and sliced
coriander a bunch, chopped
about 5 minutes. Leave to cool. Brush 1 tsp
sesame oil over the tuna steak, season, and
scatter over the sesame seeds. Leave at room
temperature while you cook the noodles.
• Pour a kettleful of boiling water over the
noodles and leave to soak for 5 minutes or
until tender. Drain and rinse under cold water,
leave to drain in a sieve.
• Mix ½ tsp sesame oil, the rice vinegar, chilli
and remaining lime juice. Toss with the drained
noodles and cucumber. Heat a grill pan to hot
and sear the tuna for 15-30 seconds on each
side, or longer if you like. Leave to rest while
you toss the coriander with the noodles.
Serve with the tuna and ponzu dressing
drizzled over.
Vegan fajita bowl with cauli rice
30 MINUTES | SERVES 2 | EASY | LC
olive oil
red peppers 1 large or 2 small, seeded
and sliced
red onion 1, sliced
chipotle paste 1 tbsp
chopped tomatoes 200g tin
cauliflower 1 small, chopped
cumin seeds ½ tsp
garlic salt or granules ½ tsp
smoked paprika ½ tsp
dried oregano ½ tsp
chilli flakes ½ tsp
avocado ½ small, peeled, stoned and sliced
to serve
coriander a few leaves chopped to serve
lime wedges to serve
5:2 diet
friendly
• Heat 1 tsp oil and fry the peppers and onions for
10 minutes until soft and lightly golden. Add the
chipotle paste, tomatoes and a splash of water.
Simmer for 15-20 minutes until the sauce has
thickened slightly.
• For the spiced cauliflower rice, pulse the
cauliflower in a food processor until it looks like
grains. Toast the cumin in a non-stick frying pan in
1 tsp olive oil, add the garlic salt, paprika, oregano
and chilli flakes, and fry for a minute before adding
the cauliflower rice. Stir-fry for 4-6 minutes until the
cauliflower is tender, and smells a little toasted.
Season well with black pepper (and only a little
salt if using garlic salt). Divide between bowls. Add
the peppers on top, the avocado, and coriander
leaves. Serve with lime wedges to squeeze over.
• To make the ponzu, mix half the lime juice,
and all of the soy sauce and mirin in a small
pan and cook on a low heat until thickened,
PER SERVING 400 KCALS | FAT 6.5G | SATURATES 1G
CARBS 54.1G | SUGARS 3.5G | FIBRE 2.8G
PROTEIN 29.9G | SALT 1.9G
PER SERVING 174 KCALS | FAT 4.4G | SATURATES 0.7G
CARBS 22.1G | SUGARS 18.9G | FIBRE 9.1G
PROTEIN 7G | SALT 1.5G
74 Omagazine.com September 2016