Tuna with brown rice, beans and herbs

Name: Tuna with brown rice, beans and herbs
Total time: 20 min
Yield: 1 serving
Ingredients: tuna: 1 can, drained, about 140 g; cooked brown rice: 3/4 cup, about 140 g; cooked beans: 3/4 cup, about 120 g; greens: 1 handful, about 40 g

Lunch 480 kcal Prep time: 20 min Protein 52 · Fat 3 · Carbs 61

Ingredients

tuna: 1 can, drained, about 140 g
cooked brown rice: 3/4 cup, about 140 g
cooked beans: 3/4 cup, about 120 g
greens: 1 handful, about 40 g

Instructions

Measure the ingredients to the portion indicated.
Cook gently: boil, bake or braise.
Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

480 kcal Protein 52 g Fat 3 g Carbs 61 g

Contains: Fish

Swaps

The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
Swap the oily fish for trout, mackerel or sardines in a similar portion.
The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
If you're cutting carbs, replace half the grain with vegetables 150-200 g.
Legumes can be swapped for one another, cooked, at the same weight.

Cook it free in SlimlyMe

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General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.