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Canned Tuna And Brown Rice Recipe

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Description

This canned tuna and brown rice recipe is a nutritious and flavorful meal that is perfect for a quick lunch or dinner. This recipe is easy to make and requires only a few ingredients, making it a budget-friendly option for those who are looking for healthy meal ideas. The combination of canned tuna and brown rice provides a good source of protein, fiber, and carbohydrates that will keep you feeling full and satisfied for hours.

Prep Time

The prep time for this recipe is around 10 minutes. You will need to cook the brown rice and prepare the vegetables while the rice is cooking. Once the rice is done, you can mix everything together and it's ready to eat.

Cook Time

The cook time for this recipe is approximately 20-25 minutes. This includes the time it takes to cook the brown rice and sauté the vegetables.

Ingredients

  • 1 can of tuna, drained and flaked
  • 1 cup of brown rice
  • 1 red bell pepper, diced
  • 1 small onion, diced
  • 1 clove of garlic, minced
  • 2 tablespoons of olive oil
  • 1 teaspoon of soy sauce
  • Salt and pepper to taste

Equipment

  • Saucepan to cook the brown rice
  • Frying pan to sauté the vegetables
  • Kitchen knife and cutting board to chop the vegetables
  • Can opener to open the canned tuna

Method

  1. Cook the brown rice according to the package instructions.
  2. In a frying pan, heat the olive oil over medium heat.
  3. Add the diced onion and sauté for 3-4 minutes until soft and translucent.
  4. Add the minced garlic and sauté for another minute.
  5. Add the diced red bell pepper and sauté for 5-7 minutes until tender.
  6. Add the drained and flaked canned tuna to the frying pan and mix well with the vegetables.
  7. Stir in the cooked brown rice and mix well.
  8. Add the soy sauce and season with salt and pepper to taste.
  9. Allow the mixture to cook for another 2-3 minutes until heated through.
  10. Serve hot and enjoy!

Notes

This recipe can be easily customized to your liking. You can add more vegetables such as peas, carrots, or broccoli to make it more nutritious. You can also add spices such as paprika or cumin to enhance the flavor.

Nutrition Info

This recipe makes 2 servings. Each serving contains approximately:
  • Calories: 400
  • Protein: 20g
  • Carbohydrates: 50g
  • Fiber: 6g
  • Fat: 14g

Recipe Tips

To make this recipe even easier, you can use pre-cooked brown rice. You can find pre-cooked brown rice in the frozen section of your grocery store. This will save you time and make the recipe even more convenient. You can also use different types of canned tuna such as chunk light tuna or albacore tuna. Just make sure to drain the tuna before using it in the recipe. This recipe can be stored in an airtight container in the refrigerator for up to 3 days. Just reheat it in the microwave or on the stove before serving.

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