Tuna bean salad

Preparation time
less than 30 mins
Cooking time
10 to 30 mins
Serves
Serves 2
Similar to a tuna Nicoise, this salad has the addition of canned beans for extra fibre. Use drained and rinsed red kidney beans if you can’t find mixed beans.

With a GI of 50 this meal is high protein, low GI and provides 390 kcal per portion.

By Justine Pattison
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Ingredients
100g/3½oz green beans, halved
2 free-range eggs
400g tin mixed beans, drained and rinsed
100g/3½oz cherry tomatoes, halved
4 spring onions, thinly sliced
160g tin tuna steak in water, drained
For the dressing
1 tbsp extra virgin olive oil
1 tsp red wine vinegar
1 tsp Dijon mustard
freshly ground black pepper
Recipe tips
Method
Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water.
Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters.
For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper.
Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper.
Recipe Tips
Use red kidney beans if you can’t find mixed beans in your local store.

Tuna and broccoli pasta bake

Preparation time
less than 30 mins
Cooking time
10 to 30 mins
Serves
Serves 4
Raid your store cupboard to make this family favourite. It also saves time and money by finishing the pasta bake under the grill rather than preheating an oven.

By Justine Pattison
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Ingredients
200g/7oz dried short pasta shapes, such as fusilli or penne
250g/9oz small frozen broccoli florets
40g/1½oz butter
40g/1½oz plain flour
600ml/20fl oz semi-skimmed milk
75g/2½oz mature cheddar
salt and freshly ground black pepper
1 x 185g tin tuna chunks in water or brine, drained
2 firm, ripe tomatoes, sliced (optional)
Recipe tips How-to-videos
Method
Half-fill a large saucepan with water and bring it to the boil. Add the pasta, return the water to the boil and cook according to the packet instructions until just tender. Just before the end of the cooking time, add the frozen broccoli florets to the pan and cook with the pasta for the final 2-3 minutes, until just tender.
Meanwhile, heat the butter, flour and milk in a saucepan over a medium heat until the mixture is just bubbling, whisking constantly with a balloon whisk until smooth and thickened to a roux.
Continue to cook the roux for a further 2-3 minutes, stirring constantly until it has thickened enough to coat the back of a spoon. Stir in half of the cheese until melted, then season, to taste, with salt and freshly ground black pepper.
Preheat the grill to its highest setting.
Drain the pasta and broccoli in a large colander and transfer to a pre-warmed shallow ovenproof dish (a lasagne dish is ideal). Flake the tuna on top of the pasta and broccoli.
Pour the cheese sauce over the pasta mixture, then top with the sliced tomatoes, if using. Sprinkle over the remaining cheese.
Place the pasta bake under the hot grill for 4-5 minutes, or until the cheese melts and starts to turn golden-brown. Serve immediately.
Recipe Tips
Tip 1: This dish is not suitable for freezing.
Tip 2: Warm the lasagne dish by half-filling it with just-boiled water and letting it stand for 5 minutes – it will help to keep the food keep warm as the crust grills.
Tip 3: Making the cheese sauce using an all-in-one method makes it quicker and more foolproof – but make sure you whisk it constantly to avoid lumps. A silicone-coated whisk will not damage non-stick pans.
Tip 4: Cheese is suitable for freezing, so it pays to buy it when it is on offer and freeze in batches. Coarsely grated frozen cheese can be used straight from the freezer.
Tip 5: If preferred, substitute frozen broccoli with frozen sweetcorn.
Tip 6: This recipe can also be made ahead – just cook the pasta bake in a preheated oven at 220C/200C Fan/Gas 7 for 18-20 minutes until heated through.
Tip 7: This recipe also saves money on energy – heating the grill for a few minutes is more energy-efficient than preheating the oven.

 

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