Tuna rice recipe

Tuna rice recipe

Tuna rice recipe is not only quick and easy to make, but it also provides a nutritious and satisfying meal for busy weeknights. Tuna is a good source of protein, omega-3 fatty acids, and various vitamins and minerals, making it a healthy option for a balanced diet.

When paired with rice, the dish becomes filling and energy-boosting, perfect for fueling your day. Additionally, tuna rice recipe is versatile and can be easily customized to suit your preferences by adding vegetables, herbs, or spices. Overall, this simple yet delicious dish offers a convenient and flavorful way to incorporate nutrient-rich ingredients into your meal.

Ingredients

–  ⅛ tbsp salt

–  ¼ cup brown rice

–  1 tbsp extra virgin olive oil

–  1 clove garlic

–  ¼ cup onion

–  ½ cup tomatoes, crushed

–  ½ cup broccoli

–  2 tbsp water

–  ½ tbsp rosemary

–  Salt and black pepper

–  1 tbsp lemon juice

–  3 0z tuna, drained

Instructions:

1. Bring a pot of water to boil and add the brown rice, cooking according to package instructions. 

2. In a separate pan, heat the olive oil over medium heat and sauté the garlic and onion until translucent. 

3. Add the crushed tomatoes, broccoli, water, rosemary, salt, and black pepper to the pan, stirring to combine. 

4. Cook for about 5 minutes until the vegetables are tender. 

5. Add the lemon juice and tuna to the pan, stirring to combine. 

6. Serve the tuna mixture over the cooked brown rice and sprinkle with extra black pepper, if desired. 

Health Benefits

1. High in Protein: Tuna is a great source of lean protein, which is essential for muscle growth and repair.

2. Rich in Omega-3 Fatty Acids: Tuna is also high in omega-3 fatty acids, which are known to have numerous health benefits, including reducing inflammation and improving heart health.

3. Good Source of Vitamins and Minerals: Tuna is rich in vitamins and minerals like vitamin D, vitamin B12, and selenium, which are essential for overall health.

4. Low in Calories: Tuna rice is a nutritious and satisfying meal that is relatively low in calories, making it a good option for weight management.

5. Quick and Easy to Prepare: This recipe is simple and requires minimal ingredients, making it a convenient option for busy weeknights. 

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