Tuna and Spinach Curry

Tuna and Spinach Curry

Blood Sugar: 5Servings: 4Preparation Time: 25minMeal Category: Dinner
Micronutrients:Vitamin AOmega 3Calcium

Macronutrients per 100g

Energy
92kcal
Sugar
2g
Fat
2g
Fiber
1g
Sat fat
1g
Protein
9g
Carbs
9g
Sodium
38mg

Ingredients

425g / 15oz Tuna, 500ml / 17.6fl oz Milk, 1 tbsp Plain flour, 1 tbsp Curry powder, 1 grated Lemon zest, 180g / 6.35oz Broccoli florets, 200g / 7oz Baby spinach, 500g / 17.6oz microwavable Cooked brown rice, 3 large Eggs, 1 tbsp Extra virgin olive oil, 1 finely chopped Onion

Preparation

1. Bring a small saucepan of water to boil and cook 3 large Eggs for 7-8 minutes for hard-boiled eggs. Remove, cool, peel, and slice. 2. Heat 1 tbsp Extra virgin olive oil in a frying pan over medium heat. Sauté 1 finely chopped Onion until soft. 3. Stir in 1 tbsp Plain flour and 1 tbsp Curry powder into the sautéed onion. 4. Pour in a quarter of the 500ml/17.6fl oz Milk, whisk to remove lumps, and cook over medium heat for 2-3 minutes until thickened. 5. Stir in the remaining milk mixture, then add the grated zest of 1 Lemon and 425g/15oz drained Tuna. Mix well. 6. Microwave 180g/6.35oz Broccoli florets with a splash of water on High for 2-3 minutes until tender but still crunchy. 7. Fold sliced eggs and 200g/7oz Baby spinach into the curry mixture. Cook for 1-2 minutes until the spinach has wilted. 8. Heat 500g/17.6oz microwavable Cooked brown rice according to packet instructions. 9. Divide rice among serving bowls, top with tuna curry, and serve with broccoli and lemon quarters.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
35% of RDI
Vitamin C
10% of RDI
Omega 3
68% of RDI
Vitamin A
81% of RDI
Calcium
63% of RDI
Folate
30% of RDI

Good to know

Microwavable ready-cooked brown rice is used for convenience; feel free to use freshly cooked rice if time allows.

How to Prepare

1. Bring a small saucepan of water to boil and cook 3 large Eggs for 7-8 minutes for hard-boiled eggs. Remove, cool, peel, and slice. 2. Heat 1 tbsp Extra virgin olive oil in a frying pan over medium heat. Sauté 1 finely chopped Onion until soft. 3. Stir in 1 tbsp Plain flour and 1 tbsp Curry powder into the sautéed onion. 4. Pour in a quarter of the 500ml/17.6fl oz Milk, whisk to remove lumps, and cook over medium heat for 2-3 minutes until thickened. 5. Stir in the remaining milk mixture, then add the grated zest of 1 Lemon and 425g/15oz drained Tuna. Mix well. 6. Microwave 180g/6.35oz Broccoli florets with a splash of water on High for 2-3 minutes until tender but still crunchy. 7. Fold sliced eggs and 200g/7oz Baby spinach into the curry mixture. Cook for 1-2 minutes until the spinach has wilted. 8. Heat 500g/17.6oz microwavable Cooked brown rice according to packet instructions. 9. Divide rice among serving bowls, top with tuna curry, and serve with broccoli and lemon quarters.

Good to Know

Microwavable ready-cooked brown rice is used for convenience; feel free to use freshly cooked rice if time allows.

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