Chilli tuna, couscous and slaw salad

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Steve Brown

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Ditch the sandwich and try this delicious weekday lunch that's quick to prepare and packed with vegies.

Serves: 1

Time to make: 10 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

¼ cup wholemeal couscous (or plain couscous)
95g can tuna in chilli oil
1 cup kaleslaw (or any other bagged pre-cut slaw)
2 teaspoons lemon juice
25g feta, crumbled, to serve

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Instructions

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1 Place couscous in a heatproof bowl. Add ¼ cup boiling water and stir to combine. Cover with tea towel and set aside for 3 minutes or until water is absorbed. Fluff and separate steamed grains with a fork.

2 Drain and flake tuna, reserving 1–2 teaspoons chilli oil. Add tuna, kaleslaw and lemon juice to couscous. Drizzle with reserved oil, tossing to combine. Transfer to lunch container or small salad bowl and serve topped with feta.

HFG tip

Elevate it! Add fresh herbs (try mint, parsley and basil) to this salad for extra flavour and a boost of antioxidants.

Nutrition Info (per serve)

Calories 315cal

Kilojoules 1317kJ

Protein 31.3g

Total fat 10.5g

–Saturated fat 4.8g

Carbohydrates 21.2g

–Sugars 5.5g

Dietary fibre 7.1g

Sodium 683mg

Calcium 222mg

Iron 3.1mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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