Photo from jules:stonesoup‘s photostream on Flickr
I’ve recently discovered the Stonesoup blog, where a food scientist posts ideas on cheap eats, that take 10 minutes and have 5 ingredients.
Last night we tried the Broccoli with Tuna and White Bean Mash. Simple, tasty and genuinely ready in 10 minutes, without a sous chef and preheating/chopping etc. And if you use bottled lemon juice, it’s truly a pantry/freezer supper with no fresh ingredients required. Gold!
Ingredients (serves 2)
- 1 medium can tuna in olive oil (185g / 6oz)
- 1 packet frozen broccoli (500g / 1lb)
- 1 can white beans such as cannellini (400g / 14oz)
- generous knob butter
- squeeze of lemon juice
- Heat a large frying pan over a very high heat.
- Drain the oil from the tuna and add to the hot pan with the frozen broccoli. Cover and cook for 2 minutes.
- Stir broccoli, recover and cook for another 2 minutes.
- Meanwhile, drain the white beans and place in a small bowl. Mash with a fork until you have a chunky paste. Season.
- Test the broccoli. When it is tender and defrosted, add the tuna and butter and stir until butter is melted.
- Turn off the heat. Add lemon juice and season the tuna broccoli mixture and serve on a bed of the white bean mash.
If you’re not into mash, or prefer to keep it to a one-bowl dish, you could just drain and toss in some canned beans with the tuna at the end.
If your frying pan doesn’t come with a lid, cover with a baking tray or some foil to keep the steam in when cooking the broccoli.