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Tuna & Rice

Perfect, easy and tasty meal made from simple ingredients

10 mins
7 ingredients
$1.80 / person
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Tuna & Rice

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)

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Allergies

Contains: Seafood, FODMAPs.
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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.

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