EIWITRIJK RECEPT · FASE 2 · LUNCH

Weekday tuna with white beans

Phase 2 one-pan dish with healthy carbs, ready in 10 minutes without fuss.

10 min totaal 1 portie 380 kcal p.p. 38 g protein

This weekday tuna with white beans is ready in ten minutes and produces hardly any washing up. Warm white beans are joined by tuna, halved cherry tomatoes and garlic, finished with a squeeze of lemon juice and fresh parsley for a fresh, Mediterranean touch.

In Phase 2, a little healthy carbohydrate is welcome, and this protein-rich dish strikes that balance nicely. The tuna provides lean protein that satisfies quickly, whilst the white beans add plant-based protein, fibre and slow-release carbohydrates. That combination keeps you feeling full for longer and fits perfectly within the principles of a protein diet in this phase.

Lovely with a handful of rocket underneath or a slice of wholemeal bread on the side.

Zo maak je het

  1. Heat the olive oil in a frying pan on medium-high heat.
  2. Fry the garlic and tomatoes for 3 minutes until soft.
  3. Add the white beans and warm through for 2 minutes.
  4. Fold in the tuna and lemon juice and warm through for 1 minute.
  5. Sprinkle with parsley and serve.

Bewaren

Store leftovers covered in the fridge and eat within two days. This dish also tastes great cold as a quick lunch.

Variatietips

Swap the tuna for chunks of smoked chicken or the white beans for chickpeas. A few olives or some red onion add extra flavour.

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Get things done faster with ready-made solutions

No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

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