Pan-fried Tuna, Tofu or Eggs with Green Beans & Lemony Kefir Dressing

Tuna contains high amounts of niacin (vitamin B3) which is essential for optimum carbohydrate metabolism. The kefir in the dressing offers valuable probiotics to rebalance your gut bacteria levels. If you find raw onion hard to digest, sweat it lightly in a pan before adding to the salad. Don’t forget to save half the finished dish for lunch tomorrow.

2 SERVINGS

18 green beans

6 asparagus spears, woody ends

snapped off

1/2 red onion, sliced

2 parsley sprigs, chopped

1 tablespoon olive oil, plus extra

for greasing

50ml (2fl oz) kefir

finely grated zest of 1 lemon

2 handfuls of salad leaves

sea salt flakes and pepper

PROTEIN OF YOUR CHOICE,
ABOUT 100G (3.OZ):

2 fresh tuna steaks

1 block of tofu

or 4 eggs

If using tofu, drain off the liquid, wrap the tofu in kitchen paper and place between 2 plates. Put a weight on top and leave for 30 minutes to remove some of the moisture.

If using eggs, boil the eggs in a saucepan of salted water for 4–5 minutes until just hard, then plunge into cold water to cool. Peel off the shells and cut the eggs in half.

Cook the green beans and asparagus in a saucepan of lightly salted water for about 3–5 minutes (depending on their size) until tender, then drain and place them in a bowl.

Add the red onion, parsley and oil, season to taste and mix well.

Place the kefir in a small bowl with the lemon zest. Season lightly and mix well.

Heat a lightly greased frying pan over a high heat and sear the tuna or tofu, if using, until golden and cooked to your liking.

Arrange the salad leaves on 2 plates and top with the green bean salad. Place the tuna, tofu or eggs on top and drizzle with the lemony kefir dressing. Cover and set aside one portion in the refrigerator for tomorrow, then tuck in.

More delicious, gut-healthy recipes in The G Plan Diet