A baked potato split and filled with tuna and cottage cheese, with green beans. Ten minutes of work; the potato takes longer in the oven, or eight minutes in the microwave.
- Ready in10 minutes
- Prep4 min
- Cook6 min
- Serves1
Ingredients
- 250 g potatoes (baked or boiled)
- 100 g tuna, canned in water (drained)
- 100 g cottage cheese, low fat
- 100 g green beans
Method
- Bake the potato: an hour at 200 C (400 F), or prick it and microwave on high for seven to nine minutes, turning once, until soft.
- Boil or steam the green beans for four minutes.
- Drain the tuna and mix it with the cottage cheese and black pepper.
- Split the potato, fill it with the tuna mixture and serve with the beans.
What this plate gives you
The tuna and the cottage cheese together carry about 36 g of the 44 g of protein for 4 g of fat in the whole plate, which is why a baked potato lunch lands at 460 calories, under a quarter of a 2,000-calorie day. The potato is the 65 g of carbohydrate and, with the green beans, the 8 g of fibre. The potato is measured cooked; a microwave does it in eight minutes, an oven in an hour, and either works.
Swaps
- Sweet potato: about the same numbers.
- Greek yoghurt for the cottage cheese: about the same protein.
- Chives and black pepper: no change to the numbers.
Keeping it
A baked potato keeps three to four days in the fridge and reheats in a microwave. Add the tuna and cottage cheese when you eat.
