Baked tomato rice with tuna
Serves: 4
Time to make: 50 mins
Total cost: $7.76 / $1.94 per serve
(at time of publication)
Ingredients
- 1 onion
- 425g can chopped tomatoes
- 1 red capsicum
- 2 x 95g cans 'lite' sun-dried tomato & basil tuna
- 310g can corn kernels with no added salt, drained
- 1 ½ cups basmati rice
- 2 cups water
- fresh basil leaves to garnish
Instructions
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 397cal
-
Kilojoules 1660kJ
-
Protein 12.4g
-
Total fat 2.6g
-
–Saturated fat 0.4g
-
Carbohydrates 90.5g
-
–Sugars 7.6g
-
Dietary fibre 4.8g
-
Sodium 180mg
-
Calcium 40mg
-
Iron 1.6mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
