Healthy Tuna Rice Bowl Recipe
Ingredients
- 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
Method
- Pour half the rice and half the frozen vegetables into a large bowl.
- Microwave for 2 minutes or until vegetables are defrosted and rice is warm.
- Add one can flavoured tuna.
- Repeat for the other half of the ingredients.
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Ingredients
Comment:
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!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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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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