Healthier chilli tuna patties

 

20 Min Prep    /    20 Min Cook    /    4 Serving

Ingredients : 

1 large red capsicum, halved, deseeded

11⁄2 tbsp extra virgin olive oil

1 large carrot, peeled, coarsely grated

150g green beans, thinly sliced

1 tsp ground cumin

2 eggs

40g (1⁄4 cup) wholemeal spelt flour (or gluten-free plain flour)

185g can tuna in chilli olive oil, drained, flaked

175g (1 cup) cooked quinoa (see notes)

1⁄3 cup chopped fresh continental parsley leaves, plus 2 tbsp, extra

90g (1⁄3 cup) natural yoghurt

1 tbsp fresh lemon juice

350g packet cranberry and kale slaw kit

Lemon wedges, to serve

Method Steps : 

Finely chop 1 capsicum half. Thinly slice remaining half. Heat 1 tsp oil in a large non-stick frying pan over medium heat. Cook chopped capsicum, carrot and beans, stirring, for 1 minute. Add cumin. Cook, stirring, for 2 minutes or until veg is just tender. Set aside to cool.

Whisk together the eggs and flour in a large bowl until well combined. Add the tuna, quinoa, parsley and cooled vegetables. Season and stir until combined. Shape the mixture into 12 patties.

Heat the remaining oil in a large non-stick frying pan over medium-high heat. Cook the patties, in batches if necessary, for 2-3 minutes each side or until golden.

Meanwhile, combine yoghurt, lemon juice and extra parsley in a small bowl. Combine slaw kit (reserve dressing for another use), reserved sliced capsicum and a little yoghurt dressing in a large bowl.

Serve the patties with slaw, yoghurt dressing and lemon wedges.

Recettes Cooking