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Quick and Healthy Tuna Curry

Name: Quick and Healthy Tuna Curry
Prep time: 15 min
Cook time: 15 min
Total time: 15 min
Yield: 2
Ingredients: 1 pouch John West Stir & Serve Tuna Mild Curry (300g); 100g basmati rice; ½ small red onion; 1 small ripe tomato; 4cm piece cucumber; ½ lemon, cut into wedges

mins

15

approx

2

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Nutrition

INGREDIENTS

1 pouch John West Stir & Serve Tuna Mild Curry (300g)

100g basmati rice

½ small red onion

1 small ripe tomato

4cm piece cucumber

½ lemon, cut into wedges

Featuring

Stir & Serve Tuna in Mild Curry Sauce

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An Easy, High-Protein Curry Recipe for Weeknights

Fancy a twist on your classic chicken or vegetable curry? Enjoy an easy, flavour-packed evening meal with this quick, high-protein Tuna Curry! Using our John West Stir & Serve pouch, you get succulent fish in a mildly spiced curry sauce in minutes! No need for the local takeaway!

Simply heat, pour over warm rice, and serve. Convenience without compromise!

Step 1

To prepare our Stir & Serve Mild Tuna Curry recipe cook the rice in boiling water on the hob according to pack instructions. (If using microwavable rice, you can focus on the salad prep in step two first).

Step 2

Finely chop the onion, tomato and cucumber and pop into a small bowl. Squeeze over a little lemon juice and stir through.

Step 3

After heating your microwave rice, or when the rice on the hob is almost ready, tear open the top of the Stir & Serve pouch and place in the microwave at 600W for 2 minutes. Alternatively empty the pouch into a pan and heat gently on the hob for about 3 or 4 minutes. Check that its piping hot.

Step 4

Drain the rice and divide between two plates then top with the heated tuna in sauce. Serve with the tomato and onion salad and a lemon wedge to squeeze over.

Nutritional Information

	Per 100g	Per Portion	Traffic Light Rating	% R.I. per portion
Energy	103kCal	406kCal		20%
Energy	431kJ	1701kJ
Protein	6.6g	25.9g
Fat	3.4g	13.5g	AMBER	19%
of which saturates	0.5g	1.8g	GREEN	9%
Carbohydrates	11.5g	45.4g
of which sugars	1.6g	6.2g	GREEN	7%
Fibre	0.8g	3.0g
Salt	0.39g	1.52g	AMBER	25%

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