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Indian Tuna and Spring Vegetable Pilau

 Indian Tuna and Spring Vegetable Pilau

Ingredients

1 tbs canola oil

1 onion, thinly sliced

3 tspn curry powder

11/2 cups basmati rice

3 cups hot water

1 salt-reduced vegetable stock cube, crumbled

2 zucchini, thinly sliced

200g green beans, halved

425g can tuna chunk-style in olive oil blend, drained and flaked

50g baby spinach leaves

1/3 cup shredded fresh basil

1/2 cup low fat plain Greek-style yoghurt, to serve

Lemon wedges, to serve

 

Method

1. Heat oil in a large non-stick frying pan over a meduim-high heat. Add onion. Stir over heat 2 minutes, until softened slightly.

2. Add curry powder and rice. Stir over heat a further minute.

3. Stir in water and stock cube. Bring to the boil. Reduce heat to a gentle simmer. Cover and simmer for 8 minutes.

4. Stir in zucchini and beans. Cover and simmer a further 8-10 minutes until stock is absorbed and rice is tender.

5. Remove from heat. Gently stir in tuna, spinach and basil. Stand, covered 3 minutes. Serve with yoghurt and lemon wedges.

 

Tasks for kids: Cut beans in half, slice zucchini (with adult supervision).

Tip: You can replace tuna in olive oil with tuna in spring water, if preferred.

Nutrients Per Serve

Energy 1693kJ
Total Fat 16.7g
Saturated Fat 2.5g
Monounsaturated Fat 5.9g
Polyunsaturated Fat 6.9g
Protein 25.5g
Carbohydrate 34.0g
Fibre 5.9g
Sodium 403mg
Serves 4
Preparation Time 10 minutes
Cooking Time 20 minutes