🍲 Lunch⏱ ≈ 20 min🐟 Canned tuna · 🥔 Potatoes · 🫛 Green beans
Potatoes with canned tuna and green beans
A simple home plate for lunch: each ingredient is cooked separately and arranged on the plate following the Healthy Eating Plate.
Ingredients
- 🐟 Canned tuna — 1 small can (80–100 g)
- 🥔 Potatoes — 1–2 medium potatoes
- 🫛 Green beans — 150 g
Instructions
- Cut the potatoes into chunks and boil in salted water for 15–20 minutes until tender.
- Drain the tuna and flake it with a fork.
- Steam or sauté the green beans for 5–7 minutes until tender.
- Plate it up: half vegetables, a quarter grains, a quarter protein.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Green beans
🌾 Whole grains · ¼
Potatoes
🥩 Protein · ¼
Canned tuna
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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