Tuna and Rice Medley - KNEP - Kentucky Nutrition Education Program

Recipes

Tuna and Rice Medley

Servings:1Serving Size:2 cups

Ingredients:

  • 1 individual container (1 cup) of prepared rice
  • 1 package (2.5 ounces) of canned tuna, drained
  • 1 container (7 ounces) of vegetables of choice, drained
  • 1 tablespoon grated Parmesan

Directions:

  1. Stir all ingredients together in a microwave safe bowl.
  2. Microwave on high for 1 minute.
  3. Stir, and heat for 30 seconds more on high, if needed.

Notes

  • Instead of Parmesan, this recipe can be seasoned with 1/4 teaspoon of onion or garlic powder, 1 teaspoon of ranch dressing mix, parsley, or other herbs.
  • The recipe can be made with chicken instead of tuna.
  • Try a variety of vegetables in this recipe!

Nutrition facts per serving: 810 calories; 3.5g total fat; 2g saturated fat; 0g trans fat; 30mg cholesterol; 160mg sodium; 148g total carbohydrate; 7g dietary fiber; 6g total sugars; 0g added sugars; 40g protein; 0% Daily Value of vitamin D; 25% Daily Value of calcium; 50% Daily Value of iron; 15% Daily Value of potassium.