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Tuna pilaf

1.25 serves of vegetables in each serve

Preparation time: 10 minutes

Cooking time: 30 minutes

Serves: 6

1.25 serves of vegetables per serve

Diet and Allergies:

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A round white bowl containing tuna, rice and vegetables with a white napkin and a silver spoon and fork to the right and a glass of water in the background.
A round white bowl containing tuna, rice and vegetables with a white napkin and a silver spoon and fork to the right and a glass of water in the background.

Preparation time: 10 minutes

Cooking time: 30 minutes

Serves: 6

1.25 serves of vegetables per serve

Diet and Allergies:

, ,

Ingredients

1¼ cup basmati or long grain white rice  

1 tbsp olive oil   

1 brown onion, diced 

1 tsp mild curry powder*  

2½ cups salt reduced stock*  

1 cup frozen carrots, peas & corn mix 

1 x 425g tin tuna in springwater, drained  

2 tomatoes, diced

Juice of 1 lemon  

1/3 cup fresh parsley, chopped  

Method

Step 1

Rinse rice under cold water until water runs clear.  Drain.  

Step 2

Heat the olive oil in a large pan over medium heat.  Add the diced onion and curry powder and cook until soft.  Add the rice and cook, stirring, for 1 minute.  

Step 3

Add the stock, cover and simmer over low for 7 minutes or until the stock is nearly absorbed.   

Step 4

Stir through the carrots, peas and corn.  Cover and cook for 3 minutes.  

Step 5

Flake the tuna into large pieces.  Add to the rice with the tomatoes, lemon juice and parsley.  Stir carefully until just combined.   

 

*Gluten free if using gluten free stock and curry powder

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