Tuna Akhni recipe

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08/03/2010

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Low fat Indian recipe for spicy Tuna Akhni, served with plain yoghurt and mixed veg. A heart healthy and flavoursome dish.

Ingredients

1 tablespoon oil
1 medium onion, finely sliced
1 teaspoon whole cumin
1 medium tomato, cubed
1 teaspoon crushed ginger & garlic paste
1 green chillie, ground
1 teaspoon fish spice
1 handful, chopped coriander
2 small cans tuna, drained
1 cup rice uncooked
Pinch tumeric powder
1/2 teaspoon salt
1/2 cup mix veg
1/4 cup water
Plain low fat yoghurt

Directions

Heat the oil in a saucepan and saute the onion with the cumin for a few minutes.

Add in the tomato, ginger & garlic paste, chillie, fish spice and coriander and cook for a few more minutes.

Then add in the tuna and mix in well. Heat through.

In a separate pot, bring the rice to the boil with a pinch of tumeric powder and salt (approx 10 minutes or until almost done)

Add in the mix veg, stir through and drain the rice-veg combination into a colander.

In a non-stick or lightly greased flat pot, layer the rice and tuna alternately, starting and ending with the rice.

Add in 1/4 cup of water, cover with a lid and allow steam through until all the water burns out. (Approx 10 minutes).

Serve hot with plain low fat yoghurt.

Nutritional info

Per serving:

Energy: 1535kJ
Carbohydrates: 43g
Protein: 32g
Fat: 6g
Monounsaturated:1.4g
Polyunsaturated: 2.4g
Saturated: 2g
Cholesterol: 37mg
Fibre: Negligible
Sodium: 683mg

Servings

Serves 4

Recipe provided by The Heart and Stroke Foundation. For more information, phone the Heart Mark diet line - free nutritional advice provided by skilled dieticians - 0860 223 222.

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