Tuna Fried Rice

Tuna Fried Rice

This 380 calories dish is a different spin on traditional fried rice. Tuna works particularly well in this dish, especially with the squeeze of lemon garnish.

CAL P/SERVE
373
kJ P/SERVE
1560
FAT P/SERVE
4.8g
CARBS P/SERVE
50.3g
PROTEIN P/SERVE
26.8g
SUGAR P/SERVE
11.3g
SODIUM P/SERVE
630g
FAT
%
1.2%
ENERGY RDI%
17.9%

You can use canned salmon or even fresh smoked salmon if you want.  Any leftovers take to work for lunch the next day.

This recipe is low sugar, low fat, high protein.

Ingredients

  • 2 small cans tuna in spring water, drained
  • 1 tsp. sesame oil
  • 1 cup rice cooked rice
  • 2 tbsp. soy sauce, salt reduced
  • 1 tbsp. mirin
  • 6 mushrooms, small, sliced
  • ¼ cup frozen peas
  • ¼ red capsicum, diced
  • ½ onion, cut into chunks
  • 2 cloves garlic, crushed
  • Chilli paste or sauce to taste - optional
  • Squeeze of lemon

Method

  1. Heat a wok or non-stick fry pan with sesame oil. Add onion and capsicum keep stirring until softened. Add mushrooms and garlic; keep stirring for a couple of minutes. Add a peas and if you like chilli, stirring. You can add a couple of tbsp. of water if ingredients are sticking to pan. Season with cracked pepper.
  2. Now add cooked rice. Mix your soy, mirin together and drizzle over rice, mix in. Add tuna, stir, try to leave chunky.
  3. When ready, squeeze a little lemon over and serve. Enjoy!

Nutrition Table

Servings: 2 Serving size:370g
Average Serve Average 100g
Energy 1560 kJ 423 kJ
  373 Cal 101 Cal
Protein 26.8 g 7.2 g
Fat, total 4.8 g 1.3 g
- saturated 1 g 0.3 g
Carbohydrate 50.3 g 13.6 g
- sugars 11.3 g 3.1 g
Sodium 630 mg 170 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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