Ready and on the table in 30 minutes, this tasty meal is a midweek winner!
Ingredients
- 1 tablespoon olive oil
- 1 medium brown onion, chopped
- 1 medium red capsicum, sliced
- 2 medium zucchini, trimmed, halved, sliced
- 1 1/2 cups arborio rice
- 2 1/4 cups Massel salt reduced chicken style liquid stock
- 410g can chopped tomatoes (with basil and garlic)
- 425g can tuna in olive oil, drained, flaked
- Chopped fresh flat-leaf parsley leaves, to serve
- Finely grated parmesan cheese, to serve
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Heat oil in a large flameproof, ovenproof dish over medium-high heat. Add onion, capsicum and zucchini. Cook, stirring, for 5 minutes or until onion has softened. Add rice. Cook, stirring for 1 minute.
- Step 2Add stock and tomato. Bring to the boil. Cover. Transfer to oven. Bake for 20 minutes, stirring halfway during cooking, or until liquid has absorbed.
- Step 3Remove from oven. Add tuna. Stir gently to combine. Sprinkle with parsley. Serve with parmesan.
Nutrition
2573 kj
Energy
24.9g
Fat Total
4.8g
Saturated Fat
3.1g
Fibre
27.2g
Protein
34mg
Cholesterol
828mg
Sodium
68.5g
Carbs (total)
All nutrition values are per serve
- Author: Kim Coverdale
- Image credit: Steve Brown
- Publication: Super Food Ideas
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