How to make
an easy dinner to impress
377
calories per serving
Total
time 35 minutes
Makes 4 Main-Dish Servings
1 cup green
lentils
Salt and
cracked black pepper
4 tuna
steaks, 1 inch thick (6 oz. each)
1 Tbsp.
olive oil
1 medium
shallot, finely chopped
1 cup
reduced-sodium chicken broth
1 Tbsp.
capers, chopped
1 Tbsp.
fresh lemon juice
1.
To 2-quart saucepan,
add 2 cups water, lentils, and ½ teaspoon salt; heat to boiling on high. Reduce
heat to low; cover and simmer 20 to 25 minutes, or until lentils are tender.
Drain lentils and return to pan; cover to keep warm.
2.
Meanwhile, evenly
season tuna steaks, on both sides, with ½ teaspoon salt and 4 teaspoons cracked
black pepper, pressing in pepper. In 12-inch cast-iron skillet on medium-high,
heat oil until hot. Add tuna and cook 5 to 8 minutes for medium, or until
desired doneness, turning over once. Transfer to plate; cover to keep warm.
3.
To same skillet, add
shallot and cook 1 minute, stirring. Add broth and capers; heat to boiling.
Boil 3 minutes, or until liquid is reduced by half. Add lentils; heat through.
Remove from heat; stir in lemon juice. Serve tuna over lentils.
Each
serving about 52 g
protein, 30 g carbohydrate, 5 g total fat (1 g saturated), 8 g fiber, 66 mg
cholesterol, 741 mg sodium.