

Courgette and tuna loaf
Ingredients
- ¾ cup couscous
- ¾ cup boiling water
- 3 spring onions, sliced
- 400g can tuna in spring water, drained
- 250g cottage cheese
- 2 medium-sized courgettezucchiniXszucchini, summer squashX, grated
- 1 lemon, finely grated zest
- salt and pepper, to taste
- 1 large egg
- Salad
- 6 tomatoes, diced
- 1 large cucumber, diced
- 1 small red onion, chopped
- 6 tablespoons light balsamic vinaigrette
- 1 lemon, zest, to garnish (optional)
- fresh parsley, to garnish (optional)
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Instructions
1 Preheat oven to 180ºC. Place couscous in a large bowl, then add boiling water. Stir then cover bowl with a plate or plastic wrap.
2 After about 5 minutes, fluff couscous with a fork. Add the remaining ingredients and stir to combine.
3 Line a 7-cup-capacity loaf tin with baking paper. Spoon loaf mixture into tin and roughly level the surface. Place in the middle of oven and bake for 40-45 minutes or until the centre is as firm as the edge when pressed gently.
4 Remove from oven and allow to cool for a few minutes. Remove from tin and garnish with lemon zest and parsley on top. Slice and serve with salad.
Nutrition Info (per serve)
-
Calories 253cal
-
Kilojoules 1060kJ
-
Protein 26g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 20g
-
–Sugars 8g
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Dietary fibre 4g
-
Sodium 390mg
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Calcium 90mg
-
Iron 2mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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