Tuna and corn pots
This is modern-day comfort food, combining an interesting fusion of tuna and mixed vegetables in sauce with a crisp topping of bread cubes, tangy feta and diced tomatoes.
250 grams (1⁄2 lb) thin green beans, cut into 2.5 cm lengths (or frozen cut green beans)
2 tablespoons cornstarch
1 can (170 grams) tuna in water
1 1⁄4 cups 1% milk
1 1⁄3 cups frozen corn kernels, thawed
4 scallions, thinly sliced
4 tomatoes, diced
100 grams (3 1⁄2 oz) feta cheese, drained and finely diced or crumbled
1 tablespoon olive oil
4 thick slices whole wheat bread with crusts on, diced
1.Preheat the oven to 425°F (220°C). Place the beans in a pot and cover with boiling water, then bring back to a boil and cook for 3 minutes. Drain and set aside.
2.Mix the cornstarch with the water from the tuna in the same pot. Stir with a whisk until smooth, then stir in the milk. Bring to a boil, whisking vigorously until the sauce is thickened and smooth. Remove the pan from the heat.
3.Use a spoon to stir the corn into the sauce, then stir in the scallions, beans and tuna. Season to taste. Divide this mixture among four individual ovenproof soufflé or gratin dishes, each about 300 ml capacity. Alternatively, turn the mixture into a 1.5 litre ovenproof dish.
4.Mix the tomatoes, feta cheese and olive oil together in a bowl. Stir in the diced bread until thoroughly combined. Pile this mixture on top of the tuna sauce, pressing it on gently with your fingers so that it will stay in place without squashing the topping.
5.Bake the tuna and corn pots for 15 minutes or until the bread is browned and crisp, the cheese has softened and the tomatoes are lightly cooked. Underneath, the tuna mixture should be bubbling and piping hot. Serve at once.
Serves 4
Preparation time 15 minutes
Cooking time 25 minutes
Each serving
25 g protein • 15 g fat of which 6 g saturates • 40 g carbohydrate• 8 grams fibre • 411 Calories
