Brussel sprouts are a cruciferous vegetable and are one of the most nutritious foods available. They are rich in vitamins C, E, folate, beta-carotene and iron as well as a unique spectrum of phytonutrients.

Prep & Cooking Time: 10 mins

Serves: 4

Nutritional Information per serve:
353 calories, 49.6g protein, 22.6g carbs, 5.2g fibre, 7.2g fat.


  • 1 tbsp virgin olive oil or canola oil spray
  • 1 red capsicum, sliced into 5cm long, thin strips
  • 2 cloves garlic, finely chopped
  • 650g tuna chunks in spring water (drained)
  • 250g roma tomatoes, peeled and chopped
  • 1 tsp brown / raw sugar
  • 375g brussel sprouts, washed well and sliced in halves or quarters
  • ½ cup pitted kalamata olives, sliced
  • 2 tbsp fresh basil & coriander, both finely chopped
  • cracked black pepper, to taste
  • pine nuts to garnish (optional)


  • Heat oil in fry pan or wok, and stir-fry capsicum and garlic for 2-3 minutes.
  • Add tuna, roma tomatoes, sugar, brussel sprouts, olives and fresh herbs.
  • Cover and cook for 5-7 minutes. Stir frequently.
  • Season with pepper and serve immediately. Sprinkle pine nuts as garnish (optional).