Tuna with brown rice, beans and herbs

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

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

Nutrition

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.

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