High proteinHigh carb

Tuna & Sweetcorn Jacket

Cheap, fast, and more protein than it looks.

70 min Serves 1 Oven

Per serving

726

kcal

47.2 g

protein

76 g

carbs

27.1 g

fat

6.5 g protein per 100 kcal · 7 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Potato300 g
  • Tuna120 g
  • Tinned sweetcorn80 g
  • Mayonnaise20 g
  • Cheddar cheese(optional)30 g

Method

  1. 1Oven to 200°C, potato pricked and straight on the shelf for an hour.
  2. 2Mix the drained tuna, sweetcorn and mayonnaise.
  3. 3Split, fluff, fill.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.