Baked tomato rice with tuna
Serves:
4
Time to make:
50 mins
Total cost:
$7.76 / $1.94 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
Low fat
Low sodium
Instructions
Instructions and steps:
Step 1 Preheat oven to 180°C. Chop the onion and capsicum.
Step 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.
Step 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.
About this Recipe
Photography: André Martin
First Published:
June 2008
Rating:
No votes yet
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Full ingredient list:
- 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 1/2 cups basmati rice
- 2 cups water
- fresh basil leaves to garnish
Nutritional information (per serve)
Energy:
1660kJ
Calories:
397cal
Protein:
12.4g
Fat:
2.6g
- saturated:
0.4g
Carbohydrates:
90.5g
- sugars:
7.6g
Dietary Fibre:
4.8g
Sodium:
180mg
Calcium:
40mg
Iron:
1.6mg
Nutrition information is given per serve
*NS: not specified
