Scrummy Mexican Tuna & Bean Bake

Not one for posting too many recipes but always one for sharing good ideas, there are certain times when an idea simply must be shared! And this one is in the form of a recipe 🙂 I have made this beast 3 or 4 times now – it’s super easy, nutritious, quick to throw together and cheap…..I just had to get it out there for y’all to try.

Ingredients (serves 4)

1 tablespoon olive oil

1/2 brown onion, chopped

3 cloves garlic, chopped

1 zucchini, chopped

1 teaspoon dried chillies

1 tablespoon dried mexican spice mix

Some fresh oregano (optional)

400g red kidney beans, drained & rinsed

400g tin chopped tomatoes (* see note below)

60g baby spinach leaves

185g tuna in oil or springwater, drained

Medium sized can of corn kernels, drained

Packet of wholegrain wraps (Australia’s Own Organic Rye Oat Linseed are excellent!)

Grated cheese (ideally low fat) – about a handful

DSC_2950

Preheat the oven to 180C (150C if fan forced).

Saute the onions in the oil until soft, add the garlic for about 30 seconds, then the zucchini. Season with a pinch of salt. Saute for a further 2 minutes. Add the dried chilli and mexican spice mix, stir over medium heat until fragrant (around 3-4 minutes). Add the drained kidney beans and stir to coat the beans in the spices and onions. Add the tinned tomatoes and fresh oregano (if using). Simmer for 5 – 10 minutes. You may need to add a splash of water if it starts to stick to the bottom of the saucepan.

Meanwhile, get your corn kernels washed and in a bowl and your tuna drained and into another small bowl. You are getting ready to assemble the beast now!

Using a round casserole dish (or square, no biggie), start by placing one of the wraps on the bottom. Spoon a thin layer of the tomato/zucchini/bean mixture on top, followed by a good sprinkling of corn kernels. Add a layer of baby spinach leaves. Then another wrap, followed by tomato/zucchini/bean mixture, corn kernels, THIS TIME add half the flaked tuna, then continue with the spinach and another wrap. Continue until you have used all of your ingredients basically, and make sure you finish with tomato/zucchini/bean mixture.

Sprinkle on the cheese and bake for around 30 mins, or until the cheese is golden.

DSC_2951DSC_2955

Serve with a crispy green salad.

just a little note on tinned tomatoes. Take the time to read the nutrition label on tinned tomatoes as they are a real trap for sodium and sugar. Some brands have up to 300mg sodium per serve, where the recommended daily intake in Australia for sodium is 460-920mg! I found the brand in the picture to be a goodie 🙂

Enjoy!

QQ x

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: