Recipe

Arroz con Atun

Tuna, tomato, rice

ger meal

Time—
Yield2 portions
Energy436 kcal
Components0
Contents

Ingredients

  • 10mloil, rapeseed
  • Cook Onion
  • 1wholeonion≈ 150 g onion
  • Cook Carrot
  • 50gcarrotsmall dice
  • Cook Garlic
  • 3clovegarlic
  • Cook Tomatoes
  • 15gtomato paste
  • 4tomato (small (80g))≈ 320 g tomatosmall dice
  • Add Seasonings & Stock
  • 1tspspice, paprika, smoked
  • 0.25tspspice, pepper
  • 2perherb, bay leaf
  • 0.25tspmonosodium glutamate
  • 1cubestock, chicken, low saltnot mixed with water
  • 0.25tspspice, cumin, ground
  • Coat Rice
  • 100grice, white
  • Bring Rice To Simmer
  • 210mlwater≈ 210 g water
  • Fold Tuna Into Rice
  • 2tuna (tin (145g/102g))≈ 204 g tuna
  • 30mlherb, parsley, fresh≈ 7.8 g herb, parsley, fresh
  • 10glemon juice

Instructions

Process

  1. Heat the oil over low/medium
  2. Add the onion, cook 6-8 minutes until starting to colour
  3. Add the carrot, cook 3-4 minutes
  4. Add the garlic, cook 30 seconds
  5. Add the tomatoes and tomato paste, cook 5-10 minutes until jammy
  6. Add the seasonings and stock cube (not watered); stir until absorbed
  7. Add the rice, stir for 1 minute to coat
  8. Add the water, bring to a simmer. Cover and cook until the rice is done - 18 minutes.
  9. Remove from heat
  10. *** REST 5 MINUTES with the cover on ***
  11. Fluff the rice
  12. Fold through the tuna, parsley, lemon juice
  13. Re-cover, rest 1 minute until the tuna is heated through
  14. Serve

Nutrition details

Show full nutrition and cost table
NutritionPer portionBatch total
Calories436871
Protein31.963.9
Carbohydrates56.8113.5
Total Sugars13.426.8
Free Sugars0.91.7
Fat7.715.5
Saturated Fat1.42.7
Fibre5.410.8
Alcohol0.00.0
Salt1.42.7
Iron3.827.64
Calcium83.3167
Vitamin B123.066.12
Omega 3199397
Magnesium58.9118
Potassium7881580
Caffeine00
Cost£1.44£2.88