-
Prep Time:
-
Cook Time:
-
Recipe Yield: 4
Turn the tables on chicken and rice!
Ingredients:
- 1 (12 oz.) Can - Chunk Light Tuna in Water, chunked and drained
- 2 Tbsp. butter or margarine
- 1 cup long grain brown rice
- 1⁄2 cup finely chopped onion
- 1⁄4 tsp. ground black pepper
- 1-1⁄2 tsp. dried dill
- 2 cups water
- 2–1⁄2 cups assorted fresh or frozen and thawed vegetables (peas, corn, sliced carrots, broccoli florets, sliced zucchini and mushrooms)
- 1 cup shredded cheddar or Monterey Jack Cheese
Directions:
- In a medium sauce pan, melt butter over medium-high heat; cook rice and onions, stirring until rice is golden and onion is soft.
- Stir in pepper, dill and water. Bring to a boil and cover. Reduce heat and simmer about 15 minutes or until rice is almost tender. (Not all the liquid will be absorbed.)
- Add vegetables; cook 5 minutes or until tender.
- Add tuna and 1⁄2 cup cheese, stirring to blend. Serve topped with remaining cheese.
| Amount Per Serving | DV%* | |
|---|---|---|
| Calories | 310 | |
| Total Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 1g | |
| Cholesterol | 20mg | 7% |
| Sodium | 260mg | 11% |
| Total Carbohydrate | 54g | 18% |
| Dietary Fiber | 4g | 16% |
| Sugars | 5g | |
| Protein | 17g | |
| Vitamin A | 35% | |
| Vitamin C | 10% | |
| Calcium | 6% | |
| Iron | 15% |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
