Tuna and Corn Pots (Light meals)

 

                    This is a modern-day comfort food, combining an interesting fusion of tuna and mixed vegetables in sauce with a crisp topping of bread cubes, tangy feta and diced tomatoes.

Serves 4

• 250 gr thin green beans, cut into 2.5 cm lengths (or frozen cut green beans)
• 30 ml cornstarch
• 1 can (170 grams) tuna in water
• 310 ml 1% milk
• 330 ml frozen corn kernels, thawed
• 4 scallions, thinly sliced
• 4 tomatoes, diced
• 100 gr feta cheese, drained and finely diced or crumbled
• 15 ml olive oil
• 4 thick slices whole wheat bread with crust on, diced

1. Preheat the oven to 425F (210C).
2. Place the beans in a pot  and cover with boiling water, then bring back to a boil and cook for 3 minutes ; drain and set aside.
3. Mix the cornstarch with the water from the tuna in the same pot ; stir with a whisk until smooth, then stir in the milk.
4. Bring to a boil, whisking vigorously until the sauce is thickened and smooth ; remove the pan from the heat.
5. Use a spoon to stir the corn in the sauce, then stir in the scallions, beans and tuna ; season to taste.
6. Divide this mixture among four individual ovenproof soufflé or gratin dishes, each about 300 ml capacity ; alternatively, turn the mixture into a 1.5 litre ovenproof dish.
7. Mix the tomatoes, feta cheese and olive oil together in a bowl ; stir in the diced bread until thoroughly combined.
8. Pile this mixture on top of the tuna sauce, pressing it on gently with your fingers so that it will stay in place without squashing the topping.
9. Bake the tuna and corn pots for 15 minutes or until the bread is browned and crisp, the cheese has softened and the tomatoes lightly cooked ; underneath, the tuna mixture should be bubbling and piping hot.
10. Serve at once.

Each serving : 25 g protein, 15 g fat, 40 g carbohydrate, 8 g fibre, 411 Calories.

BON APPÉTIT