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Tuna & Rice

Dinner Lunch

Perfect, easy and tasty meal made from simple ingredients

10 mins
7 ingredients
$1.80 / person
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Tuna & Rice

Gear

Ingredients

Serves = 4

  • 3 cups microwave brown rice
  • 1/2 cup frozen peas
  • 1/2 cup tinned corn
  • 1 tomato
  • 2x 185g cans tuna in springwater
  • 1 lemon, juiced
  • 1 tbsn extra virgin olive oil

It’s this easy

  • Cook the brown rice in the microwave following the directions on the packet
  • Cook the peas in the microwave with a small amount of water for 2-3 minutes or until cooked through
  • Drain the corn and tuna
  • Dice the tomato into small pieces
  • Mix the olive oil and lemon juice together with a fork
  • Combine rice, peas, corn, tuna and tomato in a bowl with the olive oil and lemon juice dressing and mix gently to combine

Tweaks

  • Use any frozen vegetables that you have
  • Dice up a carrot or cucumber if you don't have tomato

Notes

Nutrition information (per serve):

  • Energy (1800kJ)
  • Protein (30.0g)
  • Total fat (10.1g)
  • Saturated fat (2.5g)
  • Carbohydrate (50.8g); Starch (46.5g), Sugars (4.3g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (6.2g)
  • Sodium (235mg)
  • Calcium (32mg)
  • Iron (2.5mg)

Allergies

Contains: Seafood, FODMAPs.

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (59) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (59) Everyday Superfoods

Be Healthier

Sweet corn is a good source of potassium which can help to lower blood pressure and improved heart health.

More: Corn recipes (20) Everyday Superfoods

Be Healthier

Brown rice is a whole grain which helps lower blood sugar levels and decrease risk of type 2 diabetes.

More: Brown Rice recipes (10) Everyday Superfoods

Healthy Gut

Brown rice is a good source of fibre which is essential for a healthy bowel function.

More: Brown Rice recipes (10) Everyday Superfoods

Feel Fuller for Longer

Compared to white rice, brown rice has a lower GI which helps to prolong digestion due to their slow break down and may help with satiety (feeling full).

More: Brown Rice recipes (10) Everyday Superfoods

Be Healthier

Peas are high in fibre and can help reduce the risk of Heart disease, Type 2 diabetes and high blood pressure.

More: Peas recipes (14) Everyday Superfoods

Healthy Gut

As a good source of fibre, green peas promotes a regular bowel habit and keep gut bacteria healthy.

More: Peas recipes (14) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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