A protein-packed lunch that fills you up and keeps blood cholesterol levels down.
SERVES 2
Ingredients
115g (4oz) quinoa
80g (3oz) broccoli, broken into small florets
2 handfuls of chopped kale
160g (53/4oz) can tuna in olive oil, drained
1 small red onion, diced
400g (14oz) can black-eyed beans, rinsed and drained
zest and juice of 1 lime, plus lime wedges to serve
1 tbsp sesame oil
coriander, to taste
freshly ground black pepper
1 In a large, lidded pan, cook the quinoa according to the packet instructions. Once the water has almost gone, turn down the heat and place the broccoli florets on top of the quinoa. Cover to steam the broccoli, then remove from the heat, stir in the kale, and cover. Tip into a bowl to cool.
2 Mix the tuna, onion, and beans into the quinoa and veg and stir well. Add the lime zest and juice, sesame oil, and coriander, and season with black pepper. Toss together and serve with lime wedges.
NUTRITION PER SERVING Calories 496 Total fat 13.8g Saturated fat 1.9g Carbohydrates 60.1g Dietary fibre 13.1g Sugars 7.9g Protein 36.8g Salt 0.7g