Tuna with grilled vegetables and quinoa

Ingredients

• arugula: about 80 g
• tuna: 1 can, drained, about 100 g
• vegetables: 1 large plate, about 220 g
• cooked quinoa: 3/4 cup, about 130 g
• olive oil: 1 tbsp, about 5 g

Instructions

1. Measure the ingredients to the portion indicated.
2. Cook gently: boil, bake or braise.
3. Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

Contains: Fish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.

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