Baked tomato rice with tuna

Author: Niki Bezzant - Founding Editor

Photographer: André Martin

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Serves: 4

Time to make: 50 mins

Ingredients

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1 onion
425g can chopped tomatoes
1 red capsicum
2 x 95g cans 'lite' sun-dried tomato & basil tuna
310g can corn sweetcornXkernels with no added salt, drained
1 ½ cups basmati rice
2 cups water
fresh basil leaves to garnish

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Instructions

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1 Preheat oven to 180°C. Chop the onion and capsicum.

2 Place the onion, rice, water, tomatoes and capsicum in an ovenproof baking dish and stir to combine. Cover with foil or a lid and bake for 40-45 minutes, until rice is cooked.

3 Use a fork to fluff the rice, and season with freshly ground black pepper. Stir through the tuna and corn. Spoon among serving bowls and garnish with fresh basil leaves.

HFG tip

You could finish with a sprinkle of cheese melted on top, too.

Nutrition Info (per serve)

Calories 397 cal

Kilojoules 1660 kJ

Protein 12.4 g

Total fat 2.6 g

Saturated fat 0.4 g

Carbohydrates 90.5 g

Sugar 7.6 g

Dietary fibre 4.8 g

Sodium 180 mg

Calcium 40 mg

Iron 1.6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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