Baked Tomato Rice
Prep: 5 mins
Cook: 50 mins
Serves: 4
4
4
Simple to cook, this tasty tomato and tuna dish is a winner!
6

Ingredients

  • 2 stock cubes
  • 3 cups water
  • 1 onion, chopped
  • 400 g can no-added-salt diced tomatoes
  • 1 1/2 cups brown rice (uncooked)
  • 440 g can reduced-salt corn kernels, drained
  • 1/2 cup frozen peas
  • 185 g can tuna in spring water, drained
  • 1/2 tsp ground cumin or curry powder

Method

  1. Preheat oven to 200°C (180°C fan forced).
  2. Dissolve the stock cube in the water.
  3. Mix all ingredients in a small baking dish.
  4. Cover and bake for 50 minutes or until rice is tender and liquid has been absorbed.
  5. Serve warm.

Variation: If using white rice, reduce water to 2 cups and bake for 35 minutes or until rice is tender and liquid has been absorbed.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

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Nutrition Information

per serving per 100g
Energy 1843 kJ 422 kJ
Protein 18 g 4.1 g
Fat, total 3.7 g 0.9 g
— saturated 0.7 g 0.2 g
Carbohydrate 78.8 g 18 g
— sugars 9.2 g 2.1 g
Sodium 963 mg 220.6 mg
Fibre 7.4 g 1.7 g

Member comments & rating

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Comments (6)

  • LiveLighter

    @KylieGuy You could try green beans or finely diced carrot?
    LiveLighter
    Posted on: 21 Mar 19

  • Avatar

    Hi has anyone substituted the corn? Hubby can’t eat corn. Thank you
    Kylie Guy
    Posted on: 16 Mar 19

  • Avatar

    One of my favourites. I also add beans and mushrooms. I grate some low fat cheese on top. Also found the cooking time was longer but interestingly, after I left it on bench after cooking for about 10 minutes it wasn't watery and ready to eat.
    Brenda Hayes
    Posted on: 15 Jul 15

  • LiveLighter

    Thanks for your feedback Melissa and Tammy! I'll do some testing and adjust the recipe. Cheers! -AF
    LiveLighter
    Posted on: 02 Jul 15

  • Avatar

    Cooking time is waaaay out. Closer to 1hr 45 min. Was yum though and great for kids
    Melissa Leonard
    Posted on: 02 Jul 15

Rating (1 ratings)

4




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