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Tuna stuffed globe artichokes

Preparation time: 20 minutes, plus cooling,
Cooking time: 25 minutes,
Calories: 212 per portion

ingredients

serves 4
4 globe artichokes
salt
100 g (4 oz) long-grain rice
1 x 350 g (12 oz) can tuna fish in brine
4 tablespoons tomato puree
2 teaspoons chopped fresh basil or 1 teaspoon dried basil
2 teaspoons chopped fresh oregano or 1 teaspoon dried oregano
salt and pepper

method

1. Cut off the artichoke stalks. Plunge the heads into boiling salted water. Simmer for about 20 minutes or until the bottom leaves pull away easily.

2. Drain and leave until cold. Remove the hairy chokes from the centre of the artichokes.

3. Meanwhile, cook the rice in boiling salted water for about 12 minutes. Drain and leave for about 20 minutes, until cold.

4. Thoroughly drain the brine from the tuna fish and flake it using a fork. Add to the rice together with the tomato puree, herbs and salt and pepper to taste. Fill each globe artichoke with the tuna and rice mixture.

5. Serve with a tomato salad.

Avoid buying tuna fish canned in oil which will add unwanted calories. More rice could be cooked at the same time to be used in another dish the next day; when cold, cover with cling film to prevent it hardening,

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