An Ahi Moment

It’s 6:30 p.m., the phone is ringing, the TV is blasting and you are still in your work clothes. You’re starving, and so are the people in the next room.

Don’t panic. To the rescue is a Japanese-inspired menu that works whether you are cooking-impaired or a culinary guru. And it demands only 30 minutes of your time.

All it takes is a little sauteing, searing, simmering and blanching. Done. You have a meal that possesses great flavor, nutritional balance and style.

Menu (Under 30 Minutes)

Seared Ahi Tuna With Chile-Soy Glaze

Buckwheat Noodles With Shiitake Mushrooms

Baby Bok Choy

COUNT DOWN

30 minutes before: Bring 2 large pots salted water to boil for the noodles and bok choy.

25 minutes before: Combine ingredients for sauce (except for the lime, butter and cornstarch) and simmer in a small pot.

20 minutes before: Cook the noodles and bok choy in boiling water.

15 minutes before: Mince garlic, slice shiitakes, slice the carrot and saute. Add to the noodles when ready.

10 minutes before: Finish the sauce and mix the noodles. Sear the ahi.

SHOPPING LIST

1 large carrot

1 bunch cilantro

6 baby bok choy

1 (8-ounce) bottle Asian chile sauce with garlic

1 (8-ounce) bottle Asian fish sauce

3 ounces shiitake mushrooms

1 (1/2-pound) package buckwheat noodles

1 (6-ounce) bottle sesame oil

6 (1/4-pound) ahi tuna steaks

1 lime

STAPLES

Chicken stock

Butter

Cornstarch

Garlic

Salt, pepper

Soy sauce, preferably low-sodium

Sugar

Vegetable oil

BUCKWHEAT NOODLES WITH SHIITAKE

1/2 pound buckwheat noodles (soba)

Sesame oil

Vegetable oil

3 cloves garlic, minced

1 large carrot, cut in thin strips

3 ounces fresh shiitake mushrooms, thinly sliced

Salt, pepper

Bring large pot of salted water to boil; add buckwheat noodles and cook until just tender, about 7 minutes. Drain in colander, transfer to large warm bowl and toss lightly in just enough sesame oil to coat noodles. Set aside.

Heat 10-inch saute pan over medium-high heat; add enough vegetable oil to liberally coat pan, add garlic and saute until raw aroma has disappeared. Add carrot and mushrooms and saute 2 to 3 minutes. Add vegetables to bowl of buckwheat noodles, season to taste with salt and pepper and toss until well mixed.

6 servings. Each serving:

230 calories; 355 mg sodium; 0 cholesterol; 7 grams fat; 41 grams carbohydrates; 7 grams protein; 2.25 grams fiber.

AHI TUNA WITH CHILE-SOY GLAZE

CHILE-SOY GLAZE

2 1/4 cups chicken stock

2 tablespoons low-sodium soy sauce

1/2 teaspoon Asian chile sauce with garlic

1 1/2 teaspoons Asian fish sauce (Fish sauce tip: H8)

1/2 teaspoon sugar

2 tablespoons cornstarch

2 tablespoons cold water

1 teaspoon butter

1/2 teaspoon lime juice

Salt

Freshly ground black pepper

TUNA STEAKS

1/4 cup butter

Oil

6 (1/4 pound) ahi tuna steaks

Salt, pepper

ASSEMBLY

Buckwheat Noodles With Shiitake

Blanched baby bok choy

Chopped cilantro

CHILE-SOY GLAZE

Bring chicken broth, soy sauce, chile sauce, fish sauce and sugar to boil in saucepan, lower heat and simmer 10 minutes.

Stir cornstarch into 2 tablespoons cold water and add to sauce, whisking constantly until slightly thickened. Remove sauce from heat and whisk in butter and lime juice. Season to taste with salt and several grindings of black pepper. Keep warm.

TUNA STEAKS

Melt butter in saucepan and pour into shallow bowl.

Heat enough oil to coat bottom of large iron skillet over high heat.

Season tuna steaks with salt and pepper to taste and dredge in melted butter. Sear tuna in hot pan, 1 minute on each side for rare.

ASSEMBLY

Create nest of Buckwheat Noodles in middle of each plate or shallow bowl. Place 1 Tuna Steak on top of each plate of noodles. Set stalks of each bok choy symmetrically around tuna on each plate. Spoon Chile-Soy Glaze over tuna and bok choy. Garnish with chopped cilantro.

6 servings. Each serving with Buckwheat Noodles and Bok Choy:

482 calories; 1203 mg sodium; 57 mg cholesterol; 21 grams fat; 45 grams carbohydrates; 31 grams protein; 2.49 grams fiber.

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Kitchen Tip

Baby bok choy is a good vegetable to serve if time is short. Figure one head of baby bok choy per person. Cut each in half or quarters (depending on size) and cook just until tender in a pot of boiling salted water, usually just 3 to 4 minutes.

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Shortcuts

* Buying fresh shiitake mushrooms instead of dried ones saves time because you don’t have to soak them.

* Ahi tuna steaks are a good choice when cooking quickly. Tuna is a “meaty� fish, but it doesn’t need to cook long, just a minute per side if you eat it rare, the most common way of eating ahi.

* Assembling the food on the plate by layering--the ahi on top of the noodles, in this case--helps to keep food warm if everyone is slow getting to the table.