New You Boot Camp Tuscan Chicken Pan
13th April 2015
New You Boot Camp Orange Chicken
13th April 2015
Ingredients
For the Lemon Caper Sauce:
- 1/2 cup home made mayonnaise
- 1 tbsp capers minced
- 1 tbsp dijon mustard
- 2 tsp fresh squeezed lemon juice
- 1/2 tsp Parsley dried
- 1/4 tsp garlic powder
For the Tuna & Broccoli Quinoa Patties:
- 1/2 cup quinoa uncooked
- 1 cup broccoli diced
- 1/2 cup onion minced
- 1 cup tuna or salmon drained & flaked (about a 7 oz can)
- 1/2 cup blanched almond flour or gluten free bread crumbs
- 2 cloves garlic minced
- 1/4 tsp dill dried
- Himalayan Crystal Salt
- Fresh Ground Black Pepper
- 2 eggs
- 1-3 tbsp coconut oil for frying
Home made mayo:
- 2 egg yolks
- 1 tsp mustard (optional)
- 3 tsp lemon juice
- 1/2 cup olive oil
- 1/2 cup coconut oil
Servings:
Instructions
Home made mayo:
- Put the yolks in a bowl (blender, food processor) with the mustard, if using, and 1 tsp lemon juice and mix those ingredients together;
- Start whisking vigorously (blender or food processor on low) while dripping the oil very slowly, even drop by drop in the beginning. You're creating an emulsion and if you put too much oil at once, it will separate and will be very hard to save. Whisk non-stop and use a towel under the bowl to help stabilize it;
- As you add more oil, the emulsion will form and the mayonnaise will start to thicken and you can pour the oil faster at this point;
- When all the oil is incorporated and the mayonnaise is thick, add the rest of the lemon juice and taste your creation. You can season to taste with salt and pepper.
To make the Lemon Caper Sauce:
- In a small mixing bowl, combine all of the ingredients and refrigerate in an air tight container until ready to serve.
To make the Tuna & Broccoli Quinoa Patties:
- Cook the quinoa according to package directions. Drain and cool.
- In a medium sized frying pan, saute the broccoli and onions in 1-2 teaspoons of coconut oil over medium heat until they are beginning to turn soft, about 5 minutes. Remove from burner and cool.
- In a large mixing bowl, combine the quinoa, broccoli and onions, tuna, almond flour, garlic, and dill. Season with lots of  himalayan salt and fresh ground black pepper to taste.
- Stir in the eggs.
- Warm a tablespoon of coconut oil in a 10-12 inch skillet (this is the one I recommend) over medium heat.
- Pack a 1/4 cup metal measuring cup with patty mixture and carefully ease the mixture out into the skillet. Use the back side of a spatula to press the mixture into a three inch patty, about 1/2-3/4 inch thick.
- Reduce temperature to medium low, and fry the patties for 3-5 minutes on each side, or until they are golden brown. Keep adding more coconut oil to the pan as needed.
- Serve warm or at room temperature with the Lemon Caper Sauce.
- Enjoy!
