Microwave sweet potato with tuna, sweetcorn and lime yogurt
10 min · 35 g protein · 426 cals / serving
The British jacket-potato lunch, faster and brighter: a sweet potato cooked soft in the microwave, split and heaped with tuna stirred into Greek yogurt with sweetcorn, red onion, lime and coriander, and a pinch of chilli.
Ingredients
- 1 large (10 oz) sweet potatoes, scrubbed, skin on
Tuna filling
- 1 (5 oz) can canned tuna, drained
- 1/3 cup nonfat Greek yogurt
- 3 tbsp canned sweetcorn, drained
- 2 tbsp red onions, finely chopped
- 2 tsp lime juice, about 1/2 lime
- 1 pinch red pepper flakes, or a little chopped fresh chilli
- 1 pinch salt
- 1 pinch black pepper
- 1 tbsp fresh cilantro, chopped
Steps
- Prick the sweet potato all over with a fork, set it on a plate and microwave on full power 4 minutes. Turn it over and microwave 3–4 minutes more, until a knife slides through the thickest part.
- While it cooks, stir the tuna, yogurt, sweetcorn, red onion, lime juice, chilli flakes, salt and pepper together.
- Split the sweet potato lengthways, fluff the inside with a fork and pile in the tuna filling. Scatter with coriander.
Good to know
Cottage cheese instead of tuna?
Yes: a big scoop of cottage cheese with the same sweetcorn, onion, lime and chilli makes a vegetarian version at about the same score.
My sweet potato is bigger or smaller.
Go by the knife, not the clock: a 200 g sweet potato needs about 5 minutes in all, a 400 g one about 10. Thick round ones take longer than long thin ones of the same weight.
Alternative
Per
- Calories
- 80
- Protein
- (35%)
- 7 g
- Fat
- (7%)
- 1 g
- Carbohydrates
- (58%)
- 12 g
- of which sugar
- 4 g
- Fiber
- 2 g
- Sodium
- 140 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 426 kcal goes into the pot and 563 g of ingredients comes out as about 533 g of food: 80 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.