100g of Broccoli florets chopped into 1" pieces.
100g of tinned tuna fish with the brine drained off
Cheeseless cheese sauce as per recipe here
Spicy quinoa topping as per recipe below
Put the broccoli and desert-spoon of water into a microwavable dish. Microwave it for 2-3 minutes. Then spread the tuna chunks on top of it.
Smother the broccoli and fish with the Cheeseless Cheese Sauce. Get the recipe here.
Cover this with piping hot cooked spicy quinoa topping. The recipe follows:
Spicy Quinoa Topping
½ a cup of dry quinoa
1½ cups of water
Put these two ingredients into a saucepan and bring it to the boil, and then immediately turn the heat down as low as possible to simmer for 10-15 minutes. The quinoa absorbs all the water. Take it off the heat.
Add to the cooked quinoa:
½ teaspoon of Cajun Spice
¼ teaspoon of ground turmeric (for colour)
1 dessert-spoon of olive oil
Coat the quinoa in the seasoning and oil and sprinkle it over the Cheeseless Cheese Sauce
You can give the dish a whirl in the microwave if you like things piping hot. And you can lightly brown the topping under the grill to make it crunchy, but remember that the more you heat this healthy food, the less healthy it becomes.