By Marcello Ghiretti

serves 4

 

Nutritional values:

 

  • Kcal: 119
  • Carbohydrates: 8.6g
  • Of which sugars: 2.3g
  • Of which fibers: 2.1 g
  • Fats: 5.3g
  • Of which saturated: 0.7g
  • Protein: 9.8g

 


Ingredients:

  • 1 broccoli
  • 1 carrot
  • 1 tomato
  • 1/3 cauliflower
  • 50 g cous cous
  • 1 lemon
  • lemon peel
  • 40 g natural tuna canned or smoked stain or natural mackerel
  • 350 g boiling water
  • 4 teaspoons of olive oil (about 20g)
  • salt
  • black pepper



Method:

 

  1. chop the vegetables coarsely and cut the tomato into small cubes.
  2. Blend the carrot for a few seconds and add cauliflower and broccoli.
  3. Cook the vegetables in the microwave for a minute and 50 seconds, take care not to open the film.
  4. Grate the peel of a lemon in the cous cous (this will help us to make the smell of the cruciferous and digest it better). Pour all the boiling water on the couscous into a large enough bowl to mix the vegetables together.
  5. Add a teaspoon of EVO oil, the diced tomato and then squeeze the lemon, mix and add salt and pepper.
  6. Season the tuna with the remaining EVO oil salt and pepper.

 

Use an empty tuna box as a mold to create a cylinder and place the tuna on top once the cous cous is overturned at the center of the plate.

Decorate with fresh herbs or a simple scratch of black pepper.

 

 

Chef’s note:

An ideal dish for hot summer, as an appetizer or a quick lunch. Few calories, lots of taste and vitamins preserved thanks to the very quick cooking. Broccoli, for example, contain in percentage per 100g more vitamin C than an orange.