[5 ingredients | $5 dinners]
super simple broccoli with tuna & white bean mash
From Stonesoup
serves 2
I’ve used frozen broccoli because it’s cheaper than the organic broccoli I’ve been buying at the Canberra Farmers Markets. But when I did a price check on fresh supermarket broccoli it was even cheaper so feel free to use whichever suits you.
Fresh broccoli may take a minute or so longer to cook, depending on how large you chop it.
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.
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
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.
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