Quick protein fix!

It’s tuna – but it’s delicious, again remember the quantities are for a high protein diet weight training diet, cut back if it’s just part of your normal eating.

Serves 1

Ingredients
– 1 can chunky tuna
– 2 tbsp finely chopped parsley
– 1 tbsp finely chopped spring onion
– 2 tbsp reduced fat mayo
– 3 tbsp deseeded chopped tomato
– 2 tbsp sun dried tomato tapenade
– 30gms rocket
– whole capers

If you are just making it as a quick lunch at home just later all the ingredients, I would usually dilute the tapenade and use it as a dressing with a few tablespoons of olive oil if I make it like this and omit the mayo.
If you are making it the way we serve it, start by draining the tuna and combing with parsley, capers, spring onion and mayo. Place rocket on plate, using a ring mould place some of the mixture, then a layer with all the chopped tomato, then more tuna and finally the sun dried tomato tapenade. Scatter with capers. You can serve it as is, but I feel that technically it is diet food and therefore I qualify for a treat (I work on a 1to1 ratio) and have a slice of toasted ciabatta with it, low gi bread would work but wouldn’t be as quite as tasty.

HINT: If you don’t have spring onions, finely chop regular onion. Boil the kettle and pour the hot water over the chopped onions, leave for 5 minutes and then rinse in cold water. Shake off and use as desired. The onions are much milder and not so breathy.