Name: Poke bowl
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 2
Ingredients: 120g (4¼ oz) wholegrain rice (or black or red rice if you prefer for a more colourful bowl); 100g (4oz) edamame beans (defrosted if frozen); 1 medium carrot coarsely grated; ¼ cucumber finely diced; 50g (2oz) radish thinly sliced; 120g (4oz) red cabbage finely shredded; 200g (7oz) can tuna in spring water drained and flaked (or cubes of tofu marinated in lime crushed garlic and chilli flakes and fried in 1 tsp sesame oil.); 1 tbsp mirin (Japanese rice wine – if you can’t get hold of it use dry sherry or if you don’t use alcohol white wine or rice vinegar.); 1 red chilli deseeded and finely chopped; Zest and juice of 1 lime; 1 tbsp fresh coriander very finely chopped; 1 tsp sesame oil; 1 tsp sesame seeds (black or white)

Meal type: Main meal

Serves: 2

Preparation time: 30 minutes

Cooking time: 30 minutes

Cook the rice according to packet instructions, which should take about 30 minutes. Drain thoroughly.
Cook the edamame beans in a pan of simmering water for 2 minutes and drain well. Allow rice and beans to cool.
Now begin to build your poke bowl. Divide the rice between two serving bowls, pushing it to one corner. Add the edamame beans, carrot, cucumber, radish and red cabbage, all in little sections, around the edge of the bowl.
Spoon equal amounts of the flaked tuna (or tofu) into the centre of each bowl.
Mix the mirin, chopped red chilli, lime juice and zest, chopped coriander and sesame oil with 2 tbsp boiling water. Drizzle over each poke bowl then scatter with sesame seeds.

Energy 2042kJ 485kcal 24%

Carbs 60.2g -

Fibre 11.5g 38%

Fat 9.4g Low 13%

Saturates 1.7g Low 9%

Sugar 9.8g Low 11%

Salt 0.64g Low 11%

% = an adult's reference intake

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Ingredients

120g (4¼ oz) wholegrain rice (or black or red rice if you prefer, for a more colourful bowl)

100g (4oz) edamame beans (defrosted if frozen)

1 medium carrot, coarsely grated

¼ cucumber, finely diced

50g (2oz) radish, thinly sliced

120g (4oz) red cabbage, finely shredded

200g (7oz) can tuna in spring water, drained and flaked (or cubes of tofu, marinated in lime, crushed garlic and chilli flakes, and fried in 1 tsp sesame oil.)

1 tbsp mirin (Japanese rice wine – if you can’t get hold of it, use dry sherry, or, if you don’t use alcohol, white wine, or rice vinegar.)

1 red chilli, deseeded and finely chopped

Zest and juice of 1 lime

1 tbsp fresh coriander, very finely chopped

1 tsp sesame oil

1 tsp sesame seeds (black or white)

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