Tuna and Spinach Curry

Ingredienti

• 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

Preparazione

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.