Tuna with brown rice, beans and herbs

Name: Tuna with brown rice, beans and herbs
Total time: 20 min
Yield: 1 serving
Ingredients: tuna: 140 g; brown rice: about 46 g dry (about 140 g cooked); beans: about 50 g dry (about 120 g cooked); greens: 40 g

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

Ingredients

tuna: 140 g
brown rice: about 46 g dry (about 140 g cooked)
beans: about 50 g dry (about 120 g cooked)
greens: 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.
You can swap the grain for another. Check the calories for your portion on the package.
If you reduce the grain portion, add vegetables and recalculate the meal calories.
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.