Stuffed Romano Pepper with Canned Tuna

Name: Stuffed Romano Pepper with Canned Tuna with a corn and apple-couscous salad
Total time: 20 min
Yield: 2
Cuisine: Fusion
Ingredients: 50 g Wholewheat couscous; 1 piece Romano pepper; ½ piece Green chili pepper; 1 piece Red onion; 1 piece Persian cucumber; ½ piece Apple; 70 g Corn; 2 can Skipjack tuna in sunflower oil; 60 g Smoky tomato ketchup; 50 g Grated aged Gouda; 40 g Arugula & lamb's lettuce; ½ piece Low sodium vegetable stock cube; 150 milliliters Water; 1 tablespoon Olive oil; 2 tablespoon [Plant-based] mayonnaise; 1 teaspoon Extra virgin olive oil; 1 teaspoon Red wine vinegar; to taste Salt and pepper

with a corn and apple-couscous salad

View our plans

This recipe provides 250 grams of vegetables per portion.

Tags:

-30% carbs

•High Protein

Allergens:

Gluten

•Tarwe

•Vis

•Melk (inclusief lactose)

The quantities provided above are averages only.

Always refer to the product label for the most accurate information about ingredients and allergens

Total20 minutes

Cooking Time20 minutes

DifficultyEasy

Ingredients

Serving amount

25 g

Wholewheat couscous

(Contains: Gluten, Tarwe May be present: Mosterd, Soja, Lupine)

½ piece

Romano pepper

¼ piece

Green chili pepper

½ piece

Red onion

½ piece

Persian cucumber

¼ piece

Apple

35 g

Corn

1 can

Skipjack tuna in sunflower oil

(Contains: Vis)

30 g

Smoky tomato ketchup

25 g

Grated aged Gouda

(Contains: Melk (inclusief lactose))

20 g

Arugula & lamb's lettuce

Not included in your delivery

¼ piece

Low sodium vegetable stock cube

75 milliliters

Water

½ tablespoon

Olive oil

1 tablespoon

[Plant-based] mayonnaise

½ teaspoon

Extra virgin olive oil

½ teaspoon

Red wine vinegar

to taste

Salt and pepper

Nutrition Values

Energy (kJ)2922 kJ

Calories698 kcal

Fat42 g

Saturated Fat10.7 g

Carbohydrate40.2 g

Sugar17.7 g

Dietary Fiber9 g

Protein38.2 g

Salt2.5 g

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Pan with Lid

•Casserole with Lid

•Bowl

•Salad Bowl

Cooking Steps

Boil the water in a lidded pot or saucepan and crumble in the stock cube (see pantry for amounts). Add the couscous to the pot and turn off the heat. Leave to soak for 10 minutes, covered, then fluff through the couscous with a fork.
Cut the Romano pepper in half lengthways.
Heat the olive oil in a deep frying pan with a lid over medium-high heat.
Fry the Romano pepper face-down for 2 - 3 minutes, then turn it over and fry for 2 - 3 minutes on the other side. Turn off the heat.

Cut the stem off the green chili pepper and roll it between your hands so the seeds fall out. Slice the chili pepper into fine rings.
Finely chop the onion.
Dice the cucumber and apple.
Drain and weigh out the corn.

Drain the tuna.
In a bowl, mix the onion and half of the sliced chili pepper with the tuna, mayonnaise and smoky tomato ketchup. Mix everything together and season with salt and pepper as preferred.

Stuff the Romano pepper with the tuna, then scatter over the cheese.
In the same frying pan, fry the stuffed peppers with the lid on for 3 - 4 minutes over medium-high heat, until the cheese has melted.

In a salad bowl, mix the arugula and lamb's lettuce with the couscous, apple, corn, cucumber and the rest of the green chili.
Add the extra virgin olive oil and red wine vinegar to the salad, along with salt and pepper to taste.