• 1 x 250 g pouch microwave brown rice (or leftover rice)
  • 2 cups frozen peas, carrots and corn
  • 2 x 90 g cans flavoured tuna


  1. Pour half the rice and half the frozen vegetables into a large bowl.
  2. Microwave for 2 minutes or until vegetables are defrosted and rice is warm.
  3. Add one can flavoured tuna.
  4. Repeat for the other half of the ingredients.

  • recipe step image

Tip: Choose a strongly flavoured or “saucy” tuna as it flavours the whole dish. Chilli, curry and teriyaki all work well.

Tip: Make your own “microwave rice” by freezing leftover rice in individual portions. Spread out on baking paper on a tray tray or plate to freeze the grains nice and separately, then put in a sealed container or ziplock bag.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

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Nutrition Information

per serving per 100g
Energy 1683 kJ 471 kJ
402 Cal 113 Cal
Protein 24.8 g 7 g
Fat, total 8 g 2.3 g
— saturated 1.4 g 0.4 g
Carbohydrate 53.2 g 14.9 g
— sugars 9.3 g 2.6 g
Sodium 424 mg 119 mg
Fibre 8 g 2.3 g

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