Tuna and Rice is Nice
From CRSWiki
By John Roberts
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Ingredients & Amounts
Makes 8 servings which easily keep for over a week in refrigerator
- .8 cup (100 g) Brown Rice
- 1 can Cream of Mushroom soup (non-fat)
- 1/2 cup diced Carrots
- 1/2 cup diced Celery
- 1 medium chopped Red Onion
- 1 medium Bell Pepper
- 1 stalk Broccoli
- 4 cans Tuna (in water)
- 1 can Beans, cooked Pinto or Kidney
- 1 can Corn, Yellow sweet
- 1 small Squash, yellow summer
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Instructions & Comments
1. Add two cups water and simmer rice 15-20 min at a low heat. If you're a jogger you can add some salt at this step.
2. Prepare vegetables, I chop everything < 1/2".
3. When water has pretty much cooked off, add corn (water and all).
4. Add beans and tuna, stir and cover.
5. When vegetables soft but still crunchy, add soup and remove from heat
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Nutrition Facts
n-3/n-6 can vary depending on what tuna you use (high fat vs. low fat)
| Per Serving | |
|---|---|
| Calories (kcal) | 312 |
| Carbohydrates | 37.6 g |
| Protein | 26.6 g |
| Fat | 6.5 g |
| Vitamin A | 2647 IU |
| Vitamin C | 17.3 mg |
| Vitamin E | 3.0 mg |
| Calcium | 56.9 mg |
| Magnesium | 88.5 mg |
| Cholesterol | 35.7 g |
| Fiber | 4.7 g |
