Found a few pieces of leftover baked carrot and broccoli in the freezer, so I decided to add them to my toast with some store-bought chili mango tuna, and used the rest of my thickened cream as well.

“A carrot is a crunchy, sweet root vegetable rich in vitamins, minerals, and beneficial plant compounds. Its high beta-carotene content is converted into vitamin A: supports night vision and helps prevent age-related vision decline. The potassium and fiber in carrots help regulate blood pressure and reduce cholesterol. Vitamins A and C act as antioxidants that strengthen the immune system and protect mucosal barriers. Both soluble and insoluble fiber support regular bowel movements and overall gut health. Vitamin C aids collagen production, while beta-carotene helps protect skin cells from UV damage and premature aging.”

“Broccoli is a green cruciferous vegetable in the cabbage family (Brassicaceae), related to cauliflower, Brussels sprouts, and kale. It has a tree-like shape with edible green florets and a thick stalk and can be eaten raw, steamed, roasted, or stir-fried, with light steaming helping preserve its beneficial compounds. One cup of raw broccoli is rich in Vitamin C for immune support, provides dietary fiber and potassium that help lower cholesterol and maintain healthy blood pressure, and offers high fiber that supports regular bowel movements and beneficial gut bacteria. It also contains the sulfur compound sulforaphane, an antioxidant formed when broccoli is chopped or chewed, which helps reduce oxidative stress and cellular damage. Additionally, broccoli is rich in Vitamin K and calcium, both essential for bone mineralization and strength.”

I’m glad to have chili mango tuna and healthy vegetable. Let’s cook!!!

Ingredients

1 slice of bread
1 can of chili mango tuna
1 head, cut into bite-sized florets
3–4 medium carrots, peeled and cut into thick blocks
2 Tbs oil
2 Tbs garlic powder
Parmesan cheese
thickened cream (OPT)
margarine (OPT)
salt
pepper

Method

Do the vegetables first- as you don’t have leftover

Preheat your oven to 200°C. and line a baking tray with foil. Toss the vegetables on the foil with oil, salt, pepper, garlic powder, salt, pepper, and Parmesan cheese. Spread them in a single, even layer without crowding the baking tray. Bake for 20 to 25 minutes, tossing halfway through, until the edges are browned and tender. Removed from oven. Let it cool.

For me with leftover baked carrot and broccoli

To warm up in the air fryer: Preheat the air fryer for 5 minutes. Line a small baking tray that fits perfectly in the air fryer. Place the leftovers on the lined baking tray. Air-fry for about 5–7 minutes. I cooked mine a little longer, about 1–2 minutes more, as it was still cold. I had already drizzled some thickened cream over the top, so the thickened cream was warmed through as well. Note: you can use an air fryer to roast the vegetables at 190°C to 200°C. Line the baking tray and bake for 12 to 15 minutes. Add the Parmesan cheese during the last 2 to 3 minutes so it melts and turns crispy without burning.

Bread and chili mango tuna

Place the slice of bread in the toaster, to toast. Open the can of chili mango ready. Once bread is toasted, plate up and spread some margarine over it. Now pour the can chili mango on top of toast bread. Spread them out and cover evenly on the toast bread.

Next place a roasted block of carrot followed by a floret of broccoli. In the centre place 3 florets of broccoli. At the bottom place another block of carrot. Drizzle some thickened cream over. Enjoy!!!

https://helenscchin.com/2020/10/05/chili-mango-tuna-and-baked-vegetables-with-thickened-cream/

#helenscchinrecipes
#creativefunfood
#cookingforthefun
#foodiesplus