Healthy Baked Tomato Rice Recipe
Ingredients
- 2 reduced-salt 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
- Preheat oven to 200°C (180°C fan forced).
- Dissolve the stock cube in the water.
- Mix all ingredients in a small baking dish.
- Cover and bake for 50 minutes or until rice is tender and liquid has been absorbed.
- Serve warm.
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!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1843 kJ | 422 kJ |
| 440 Cal | 101 Cal | |
| 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)
-
@KylieGuy You could try green beans or finely diced carrot?
LiveLighter
Posted on: 21 Mar 19 -
Hi has anyone substituted the corn? Hubby can’t eat corn. Thank you
Anonymous
Posted on: 16 Mar 19 -
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.
Anonymous
Posted on: 15 Jul 15 -
Thanks for your feedback Melissa and Tammy! I'll do some testing and adjust the recipe. Cheers! -AF
LiveLighter
Posted on: 02 Jul 15 -
Cooking time is waaaay out. Closer to 1hr 45 min. Was yum though and great for kids
Anonymous
Posted on: 02 Jul 15
