Tuna Salad Gougère
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5-Minute Tuna Chili For Two
Serves2
Prep Time1 min
cook Time
4 min
Time to Table5 min
If there’s one word for this recipe, it would be ‘easy’. Perfect for anyone living the busy, chaotic, time-strapped life.
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USED IN THIS RECIPE
Ingredients
2 cans (85 g each) Clover Leaf Sriracha Flaked Light Tuna or Clover Leaf Spicy Thai Flaked Light Tuna
1 cup (250 ml) tomatoes, diced
1/2 cup (125 ml) canned mixed beans, drained and rinsed
1/4 cup (50 ml) corn kernels
1 tsp (5 ml) chili powder
1/4 tsp (1 ml) ground cumin
sour cream (optional)
sliced green onion (optional)
Whole wheat toast, buns, or dinner rolls (optional)
USED IN THIS RECIPE
PREP INSTRUCTIONS
- Stir the tuna with the tomatoes, beans, corn, chili powder and cumin in a microwave safe bowl until well combined. Heat in the microwave on High, stirring twice, for 4 minutes or until hot and bubbly. Top with a dollop of sour cream and sliced green onion; serve with bun (if using) .
- Makes 2 servings. Prep Time: 5 mins.
Tip:
- For a milder, kid-friendly chili, substitute with Clover Leaf Tomato and Onion Flaked Light Tuna.
- Combine more tuna and the beans leftover from the can with your favourite salad ingredients to make a hearty lunch or supper for the next day.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 170 | |
| Fat | 0.5 g | 1% |
| Saturated Fat | 0.1 g | |
| Trans Fat | 0 g | |
| Saturated + Trans | 1% | |
| Cholesterol | 25 mg | |
| Sodium | 670 mg | 28% |
| Carbohydrate | 24 g | 8% |
| Fibre | 7 g | 28% |
| Sugar | 9 g | |
| Protein | 18 g | |
| Vitamin A | 10% | |
| Vitamin C | 25% | |
| Calcium | 6% | |
| Iron | 20% |
Claims per serving
| Low in Saturated Fat | Trans Fat Free |
| High Source of Fibre | Excellent Source of Protein |
| Source of Vitamin A | Excellent Source of Vitamin C |
| Source of Calcium | Good Source of Iron |
