Tuna, tomato and basil rice
Rice with tinned tuna, tomatoes softened in olive oil, and plenty of basil.
25 minutes, serves 2. About 294 g a serving, with 5 g of fat and 3 g of fibre in it.
Who this suits
Munchable's rules clear this recipe for every condition except reflux, read at the strictest setting the app offers.
Ingredients
- 160 g white rice
- 160 g tinned tuna in spring water, drained
- 250 g tomatoes, roughly chopped
- 2 tsp olive oil
- 2 tbsp basil, torn
- 1 tsp salt
Brands differ. Scan the one in your cupboard to check what it actually contains. That matters most for the tinned tuna in spring water here, where what is in the packet varies by brand.
Method
- Cook the rice in plenty of salted water until tender, about 12 minutes, then drain.
- Meanwhile warm the oil in a wide pan, add the tomatoes and the salt, and cook over a medium heat for 8 minutes until they collapse into a loose sauce.
- Flake in the tuna and warm it through for a minute.
- Fold the rice through the pan, take it off the heat, and stir in the basil.
How this recipe was checked
The quantities above are the whole of it. The ingredient list Munchable reads, how much of the dish each ingredient makes up, and the fat and fibre in a serving are all worked out from those grams, so there is no second copy of the recipe to fall out of agreement with this one.
Checked against this recipe as written. Swap an ingredient or change the portion and the check changes with it. Munchable is a wellness tool, not medical advice, and it never tells you a food is free from anything.
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