You can also add a little crumbled feta to serve if you like. Another option is to swap canned tuna with canned salmon. If you like a bit of spice, add some chilli when you are adding the herbs.
- 1 large can tuna, drained
- 1 tbsp. olive oil
- ½ onion, diced
- ½ cup basmati rice
- ½ cup tomatoes, crushed
- ½ cup corn kernels
- 1 cup broccoli, cut into small florets
- 2 cloves garlic, crushed
- Sprinkle oregano/rosemary/marjoram
- 1 ½ cup hot water
- 2 tbsp. fresh lemon juice
- Salt and pepper to taste
- Preheat oven to 180C.
- In a small oven proof pot or fry pan heat olive oil on stove top and saute onion on low heat until softened, about 5 minutes.
- Add rice, garlic and herbs and stir. Now add tomatoes, corn, broccoli, and water, stirring until all combined. Season with salt and pepper.
- Place lid on pot or pan and place in oven for 20 - 30 minutes. You can use stove top if you don’t have an oven proof dish just make sure it is on the lowest heat as it might burn the bottom. Take out half way and stir and put back into oven until rice has cooked. If you feel that it might need a little more liquid then you can add some more water.
- Stir in tuna chunks and lemon juice then serve.
Servings: 2 Serving size:550g
|Average Serve||Average 100g|
|Energy||2020 kJ||367 kJ|
|482 Cal||88 Cal|
|Protein||41 g||7.5 g|
|Fat, total||11.3 g||2.1 g|
|- saturated||2.3 g||0.4 g|
|Carbohydrate||49.5 g||9 g|
|- sugars||5.4 g||1 g|
|Sodium||511 mg||93 mg|
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