Friday, 11 April 2008
On a Friday night, I finish work for the week and start to unwind as it is the start of the weekend. Often I don't feel like coming home and cooking a three course meal. So here is a perfect solution to create a tasty dish with minimum effort.
Oven baked tuna cakes, filled with butter beans and homemade breadcrumbs, served with an assortment of colourful vegetables and a mixture of sweet potato mash and season paprika wedges.
You will need:
2 cans of tuna in spring water
2 cloves of garlic
1 can of butter beans
3 slices of wholemeal bread (for bread crumbs)
3 sweet potatoes (2 for mash / 1 for wedges)
Fresh vegetables of your choice (sweetcorn and French beans in this case)
Salt, Pepper, Cumin and Paprika for seasoning.
Start with the sweet potato…
Take 1-2 potatoes depending on the size and cut up into small wedges
Season with Salt, Pepper and Paprika then cover with 1 calorie spray over the top
Bake in the oven for 30 minutes.
After 15 minutes take the remaining 2 potatoes and peel
Wash and boil in a sauce pan for about 15 minutes
After the sweet potatoes have softened mash adding some pepper and cumin for extra flavour when ready to serve
To make the Tuna Cakes…
Take 1 tin of tuna, I prefer the tuna in spring water but if you can’t get hold of this use brine, I would not recommend the sunflower oil version as this is not the best healthy option
In a blender shred around 4 small slices of wholemeal bread, mine happens to be homemade that I made earlier this week however shop bought will be fine
Add to this the butter beans, 2 cloves of garlic, and some Dijon Mustard with light mayonnaise to create a sticky consistency as you need to be able to mould the cakes... then blend
Once you have the mixture formed using your hands shape your preferred sized patties or cakes
Bake these in the oven for around 10-15 minutes
Add some vegetables to boiling water I have used mini sweet corn cobs and French beans on this occasion.
First of all apply a spoonful of mashed sweet potato in the centre of the plate
On one side of your plate serve the vegetables and on the other serve the wedges
Place the tuna cakes on top of the sweet potato mash and to finish you can make or use the following…
Take some fat free yogurt or creme fresh and to this add Dijon mustard to compliment the flavour from the tuna cakes, lemon juice and seasonings of your choice and serve on top of the cakes.
You can also buy some Sweet Chili Sauce which I have chosen
Or simply serve with a lemon.
A healthy way to start the weekend a great Friday night supper!