Tuna with rice and vegetables
Food Checker classification: GREEN
Are you looking for a quick and affordable lunch that will keep you satisfied until dinner? Tuna not only provides vitamins and minerals, it is low in calories, high in protein, delicious and affordable! Brown rice is a super whole grain which is packed with high nutrients, pick your favourite combination of vegetables and throw it all together.
Tune, Rice and Vegetables
Estimated cost $6.72
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 1 carrot, grated
- ½ tomato, sliced
- ½ capsicum, sliced
- 1 can (95g) tuna
- 1 cup cooked brown rice
Optional
- 1 lemon
Instructions
- Cook rice following packer instructions1 cup cooked brown rice
- Add rice, vegetables, tuna and lemon (if using) in a bowl1 carrot, grated, ½ tomato, sliced, ½ capsicum, sliced, 1 can (95g) tuna, 1 lemon
Notes
Alternative Swaps
| Vegetarian/Vegan | Gluten-free | Simplify |
| Swap tuna for chickpeas, white beans or tofu | Ensure brown rice is certified gluten-free or swap or quinoa or alternative gluten-free grain | Use pre-sliced vegetables or frozen mixed vegetables for a convenient alternative |
Tips
Use tinned salmon instead of tuna for an alternative protein Add some soy sauce or a gluten free alternative such as tamari for added flavour Sourced from: Diabetes Australia Tried this recipe?Let us know how it was!