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.
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!
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)
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Very tasty and the kids asked for more. Needed to add another 25 mins to the cooking time.
Anonymous
Posted on: 18 Aug 14
