Here is a simple, healthy recipe that is quick, inexpensive and great for the family.

Serving: 1 adult portion           Time: 20mins          tuna

Nutritional info

  • Energy: 345kcal
  • High in fibre (contains 6g)
  • 2 of your 5 a day
  • Tuna is a good source of protein.

Ingredients

150g* (1/2 cup) cooked brown rice

80g (1/2 can) drained Tuna

2 Spring onions, finely sliced

80g defrosted mixed veg

1 medium sized tomato, chopped

2tbsp sweet chilli sauce

2tbsp extra virgin olive oil

Parsley (fresh or dried)

Juice 1 lemon

Pepper & a pinch of salt for taste

Cooking olive oil

*300g (1 cup) uncooked rice

Method

  1. Fry spring onions with a small amount of cooking olive oil in a frying pan.
  2. Add the tuna, followed by the mixed veg & rice to the frying pan to warm.
  3. Add a squeeze of lemon juice, a sprinkle of parsley and pepper and salt for seasoning.
  4. Place the contents into a bowl or plate and add the tomatoes and drizzle the extra virgin olive oil for flavour.

Cost: Approx. £10 for all ingredients, £3 per adult portion

Note: The amount of ingredients provided represent what is required to make one individual adult portion. A child’s portion would require half the amount of the ingredients listed e.g. 40g mixed veg instead of 80g.

 

 

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