Serves = 1
- 125g cup of microwave brown rice (or 1.5 cups of cooked brown rice)
- 1 cup of frozen mixed vegetables (peas, corn, carrot)
- 95g can tuna in springwater
- 1/2 lemon, juiced
- 1 teaspoons extra virgin olive oil
- Pepper, to taste
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Tuna & Rice
Perfect, easy and tasty meal made from simple ingredients
10
mins
5
ingredients
$1.80
/ person
Gear
Ingredients
It’s this easy
- Cook the brown rice in the microwave following the directions on the packet
- Heat the vegetables in the microwave with a small amount of water for 2-3 minutes or until cooked through
- Drain the tuna
- Mix the olive oil, lemon juice and pepper together with a fork
- Combine rice, vegetables, and tuna in a bowl with the olive oil and lemon juice dressing and mix gently to combine
Tweaks
- Use any frozen vegetables that you have
- Add a handful of spinach or dice up a tomato or cucumber to add extra vegetables
- Add a sprinkle of feta or splash of soy sauce
Notes
Nutrition information (per serve):
- Energy (1880kJ)
- Protein (26g)
- Total fat (10.7g)
- Saturated fat (2.4g)
- Carbohydrate (56.2g); Starch (47.6g), Sugars (8.6g), Added sugars (0g), Free sugars (0g)
- Dietary fibre (11.3g)
- Sodium (256mg)
- Potassium (688mg)
- Calcium (45mg)
- Iron (2.8mg)
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