Tuna summer dragon bowl featured
Serves: 1
Prep: 00:05
Cook: 00:20
Lunch
DF
NF
G
GF
V
PR

Ingredients

  • 1 cup pumpkin
  • 1/2 zucchini
  • 1/2 cup capsicum (red)
  • 1/2 cup broccoli chopped
  • 1 cup kale shredded and stalks removed
  • 1 tablespoon olive oil
  • 1 egg(s) Hard boiled if pregnant
  • 1/4 avocado mashed
  • 1/2 lemon(s)
  • salt to taste
  • chilli flakes to taste

Method

  1. Preheat oven to 200°C/180°C fan-forced.
  2. Peel and dice pumpkin, lightly cover in half of the olive oil and salt and cook for 20 minutes or until soft and lightly browned.
  3. Slice capsicum.
  4. Spread kale on a baking tray and lightly cover in remaining oil and salt and cook for 5 minutes or until crispy.
  5. Bring a small pot of water to boil and lightly steam broccoli.
  6. Keep water boiling and carefully add egg. Turn down heat to a simmer and cook for 4-5 minutes. Run under cool water before peeling.
  7. In a bowl, add broccoli, zucchini, capsicum and pumpkin. Top with kale, egg and avocado. Season with more salt and chilli flakes to taste. Serve with 1/2 lemon and enjoy.
Energy
1727.0kj
Calories
359.0cal
Protein
12.0g
Fibre
5.0g
Fat
27.0g
Saturated Fat
4.0g
Carbs
22.0g
Sugar
8.0g