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