Japanese Sesame Ginger Tuna with Broccoli and Chard

• 5 oz tuna
• 1.5 cups cooked broccoli (from 1.95 cups raw)
• 1 cups cooked chard (from 3 cups raw)
• 1 tbsp low sodium tamari
• 1 tbsp rice vinegar
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 1 cup water
• 1 scallion, sliced

• 10 oz tuna
• 3 cups cooked broccoli (from 1.95 cups raw)
• 2 cups cooked chard (from 3 cups raw)
• 2 tbsp low sodium tamari
• 2 tbsp rice vinegar
• 2 tbsp grated ginger
• 4 cloves garlic, minced
• 2 cup water
• 2 scallion, sliced

• 15 oz tuna
• 4 1/2 cups cooked broccoli (from 1.95 cups raw)
• 3 cups cooked chard (from 3 cups raw)
• 3 tbsp low sodium tamari
• 3 tbsp rice vinegar
• 3 tbsp grated ginger
• 6 cloves garlic, minced
• 3 cup water
• 3 scallion, sliced

• 20 oz tuna
• 6 cups cooked broccoli (from 1.95 cups raw)
• 4 cups cooked chard (from 3 cups raw)
• 4 tbsp low sodium tamari
• 4 tbsp rice vinegar
• 4 tbsp grated ginger
• 8 cloves garlic, minced
• 4 cup water
• 4 scallion, sliced

1. Simmer the water, tamari, rice vinegar, ginger, and garlic in a wide pan for 2 minutes until fragrant.

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2. Add the broccoli and steam covered for 6 minutes until bright green and fork tender.

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3. Stir in the chard and cook for 3 minutes until the leaves wilt and stems soften.

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4. Push the vegetables aside, lay in the tuna, and cook for 4 minutes total, turning once, until it reaches 145°F and is opaque.

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5. Slice the tuna, plate it with the vegetables, and top with scallion.

• Calories278
• Protein44g
• Carbs20g
• Fat0g
• Fiber8g
• Sodium1335mg

• A Healthy Weight
• Eating Well
• Steady Energy

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