Simplest dinner ever

Broccoli, tuna and beans

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

Method

  1. Heat a large frying pan over a very high heat.
  2. Drain the oil from the tuna and add to the hot pan with the frozen broccoli. Cover and cook for 2 minutes.
  3. Stir broccoli, recover and cook for another 2 minutes.
  4. Meanwhile, drain the white beans and place in a small bowl. Mash with a fork until you have a chunky paste. Season.
  5. Test the broccoli. When it is tender and defrosted, add the tuna and butter and stir until butter is melted.
  6. Turn off the heat. Add lemon juice and season the tuna broccoli mixture and serve on a bed of the white bean mash.
For a fish-free or vegetarian version, use olive oil to cook the broccoli and toss in a generous handful of almonds or brazil nuts at the end to replace the tuna.

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.

Posted in recipies
One comment on “Simplest dinner ever
  1. Al says:

    Sounds great! Good blog too – added to my Google reader :)

    I’m a big fan of Serious Eats and TheKitchn too – you should check them out.

    Now I just need to find a pizza stone…

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