Mains | 21.01.2016
INGREDIENTS: (Serves 1)
180g Sweet Potato
10g Fresh Parsley
½ Birds Eye Chilli
Zest ½ Lemon
120g Tuna in Spring Water (160g tin)
2tbsp Two Chicks Egg Whites (or white of 1 egg)
70g Green Beans
1tbsp Rude Health Sprouted Spelt Flour (or any flour)
100g Romaine Lettuce
1 Spring Onion
Dice the sweet potato and microwave for 5mins or until soft.
Meanwhile finely chop the parsley and chilli, zest the lemon, and strain the tuna.
Once the potatoes are soft blend them into a chunky mash. Then add the tuna, lemon, chilli, parsley and the egg whites. Blend again until well combined.
Meanwhile, top and tail the green beans and cook in the microwave for 2mins.
Scatter the flour onto a plate and place a ring over the top. Pack the tuna mix into the ring. Flip over to coat both sides, then remove the ring and roll the sides in flour.
Get a pan with a little rapeseed oil on a high heat and cook the tuna burger on each side and the edges until golden.
Shred the lettuce and put on a plate, scatter over the green beans. Top with the tuna burger, sprinkle over sliced spring onion. Decorate with a little more lemon zest and a slice.
Calories = 452kcal
Protein = 41.8g
Fat = 2.9g (Saturated fat = 0.9g)
Carbohydrates = 68.6g (Sugars = 30g)
I forgot to add my green beans until half way through eating! They were still in the microwave! This is why they are missing from the pictures, but I have included them in the macros.
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