Tuna Chipotle High Protein Smash

Name: Tuna Chipotle High Protein Smash
Total time: 20 min
Yield: 4 servings
Ingredients: 480 g canned tuna in spring water; 4 ea eggs; 160 g canned black beans; 80 g light cream cheese; 80 g light cheddar cheese; 40 g 0% fat Greek yoghurt; 120 g canned sweetcorn; 20 g chipotle paste; 150 g red onion; 25 g fresh coriander; 4 ea limes; 4 slice brown bread

Recipe from Mob - delicious, healthy midweek cooking · original post · full recipe on mob.co.uk

Smoky chipotle tuna, black beans and charred corn folded through a creamy lime-spiked base, a high protein smash with a proper Mexican kick.

Serves 4 20 min

SeafoodFishSpicyMexican

Ingredients

canned tuna in spring water — drained480 g
eggs4 ea
canned black beans — drained160 g
light cream cheese80 g
light cheddar cheese80 g
0% fat Greek yoghurt40 g
canned sweetcorn — drained120 g
chipotle paste20 g
red onion150 g
fresh coriander25 g
limes4 ea
brown bread4 slice

Method

Cooking for a different diet?

Swaps that keep this dish what it is. The prices on this page are for the recipe as written.

Vegetarian
Chickpea Chipotle High Protein Smash
- 440 g Canned chickpeas instead of canned tuna in spring water
Drain and pat the chickpeas dry, then smash them with the other ingredients as written; no cooking change.
Gluten-free
- 160 g Gluten-free bread instead of brown bread
Toast the gluten-free bread a little longer until crisp.
Dairy-free
- 160 g Avocado instead of light cream cheese
- Leave out the light cheddar cheese
- Leave out the 0% fat Greek yoghurt
Smash the avocado in with the tuna, eggs, beans and corn in place of the dairy, and serve straight away so it stays green.

Swaps are suggestions — check labels if you are cooking for an allergy.

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canned tuna in spring water · 480 g
eggs · 4 items
canned black beans · 160 g
light cream cheese · 80 g
light cheddar cheese · 80 g
0% fat Greek yoghurt · 40 g
canned sweetcorn · 120 g
chipotle paste · 20 g
red onion · 150 g
fresh coriander · 25 g
limes · 4 items
brown bread · 4 slice

Bring a pan of water to the boil. Once boiling, carefully lower in the eggs and cook for 8 mins.
While the eggs cook, drain the sweetcorn. Heat a tiny splash of olive oil in a non-stick frying pan over a medium-high heat and fry the sweetcorn for 3-4 mins until charred. Drain the black beans in a sieve, rinse well under cold water, then drain well again. The sweetcorn and black bean weights in the ingredients are drained weights
Once the eggs are done, transfer them to a bowl of cold water to cool, then carefully peel off the shells.
Drain the tuna well, pressing out any excess liquid this helps the mixture hold together. Add the tuna to a large bowl along with the eggs, charred sweetcorn, black beans, cream cheese, yoghurt and chipotle paste, then grate in the Cheddar.
Finely dice half the red onion and roughly chop the coriander, then add both to the bowl and squeeze in the juice of a quarter of the limes. Then, using a pizza cutter, smash everything together until nicely mashed and mixed. Season with salt and black pepper to taste.
Toast the sourdough and divide the smash between the slices. Thinly slice the remaining red onion and scatter over the top, then cut the remaining lime into wedges and serve on the side.