Healthy Quick Tuna Couscous Recipe
Ingredients
- 1 cup couscous
- 1 cup boiling water
- 420 g can tuna in spring water, drained
- 420 g can reduced-salt corn kernels, drained
- 2 cups frozen peas, defrosted
- 4 spring onions (including green tops), sliced
- 1 cup fresh coriander, finely chopped
- 2 tbs sweet chilli sauce
- 1 tbs lemon juice
- 2 tsp curry powder, optional
Method
- Place couscous in a small heatproof bowl, pour over boiling water; cover and set aside for 3 minutes.
- Into a large bowl combine tuna, corn, peas, spring onions and coriander.
- Fluff couscous with a fork to separate grains and stir through sweet chilli sauce, lemon juice and curry powder.
- Add couscous to salad ingredients, mix well and serve.
Replace couscous with 2 cups cooked quinoa or brown rice. Add a drained 420g can of no-added-salt 4-bean mix, chickpeas or cannellini beans.
Add a diced avocado just before serving.
To defrost frozen peas, pour boiling water over them and let sit for a few minutes, or microwave for 2 minutes on HIGH with a splash of water.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 958 kJ | 421 kJ |
| 229 Cal | 101 Cal | |
| Protein | 18.7 g | 8.2 g |
| Fat, total | 2.3 g | 1 g |
| — saturated | 0.5 g | 0.2 g |
| Carbohydrate | 29.4 g | 13 g |
| — sugars | 4.7 g | 2.1 g |
| Sodium | 249.1 mg | 109.7 mg |
| Fibre | 7.2 g | 3.2 g |
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Comments (2)
-
Delicious and easy to make. Hearty enough for dinner.
Anonymous
Posted on: 26 Aug 19 -
This is definitely a winner. I would add a bit of heat to it to make it better next time. Maybe some chilli or a touch of tabasco.
Anonymous
Posted on: 08 Oct 14
