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Family-friendly recipe: Tuna Sweetcorn Tarts
Prep time:40 mins- Cook time:15 mins
Servings:3
This Tuna Sweetcorn Tart recipe was adapted from ‘Eating Together’ by Dr Clare Bailey Mosley, a recipe book that supports eating as a family. It takes around 40 minutes to bring together, making for a mindful activity with a delicious reward at the end. Get the kids involved by having them help with rolling the dough and using the cookie cutters, and rest assured that you’re all getting a nutritious meal out of it!
While pastry is often carb-heavy and can spike your blood sugars, the pastry for these tarts are packed with protein-rich ingredients like egg and cheddar, and use wholemeal flour as a healthier alternative to white flour. Easy swaps like this are the best way to make a favourite meal more health-conscious.
The tuna filling is similarly packed with nutrients to keep you and your family full and energised. Tinned tuna is a delicious fish that is convenient to keep on hand in your cupboard, and often a lower-cost protein too. It’s rich in omega-3 fatty acids helping to reduce cholesterol, lower blood pressure and reduce inflammation. It’s a dense source of protein, providing around 30g of protein per 100g serving, which aids in weight loss and muscle repair and maintenance.
Pairing the tuna with sweetcorn makes for the classic combination of sweet and savoury flavours. It adds additional fibre, vitamins C and B, and antioxidants which help to improve eye health, heart health and digestion. Another nutrient-packed cupboard essential!
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Ingredients
- 50g butter, chilled and cut into 1cm cubes, plus extra for greasing
- 100g wholemeal plain flour, plus extra for dusting
- 15g cheddar, grated
- 1 egg yolk, whisked
- 2 tsp water, cold
- 125g tuna in oil, drained
- 75g sweetcorn, defrosted
- 2 tbsp mayonnaise
- 2 tbsp full-fat Greek yoghurt
Instructions
- Grease a 6-hole muffin tin with a little butter, line with baking paper, or use a silicone tray.
- Using your hands, rub the butter and flour together into a crumb-like texture. Add the cheddar, egg yolk, water, and a pinch of salt, and work into a dough. Add a dash more water if needed.
- Dust your rolling surface with flour and knead the dough gently into a smooth ball. Roll the dough out to about 0.5cm thickness, then cut into discs using a 9cm cookie cutter. Dust with more flour as needed.
- Press the dough discs into the muffin tin, ensure they go all the way to the bottom. Pierce the bases with a fork, then refrigerate for about 10 minutes while you preheat the oven to fan forced 180°C/200°C/400°F/Gas mark 6.
- Bake the bases for 15 minutes until crisp and golden. Allow to cool.
- While the bases are baking combine the remaining ingredients to make the filling. When the bases are cooled, fill with the tuna mix, serve and enjoy! One serving is to tarts.
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Notes
- Make it family friendly! Get the kids to help with rolling the dough and filling the cooled tarts. Add any extra flavourings such as spring onions or fresh herbs.
- Store leftovers in an airtight container in the refrigerator for up to 3 days
- If following a gluten free diet, swap for a gluten free plain flour or buckwheat flour.
- When choosing mayonnaise, always read the label first. Avoid mayonnaise with lots of additives, gums and preservatives and ideally choose a free-range whole egg mayonnaise made with olive oil and minimal sugar (less than 5g/100g).