Arroz con Atun
Tuna, tomato, rice
ger meal
Time—
Yield2 portions
Energy436 kcal
Components0
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
- Heat the oil over low/medium
- Add the onion, cook 6-8 minutes until starting to colour
- Add the carrot, cook 3-4 minutes
- Add the garlic, cook 30 seconds
- Add the tomatoes and tomato paste, cook 5-10 minutes until jammy
- Add the seasonings and stock cube (not watered); stir until absorbed
- Add the rice, stir for 1 minute to coat
- Add the water, bring to a simmer. Cover and cook until the rice is done - 18 minutes.
- Remove from heat
- *** REST 5 MINUTES with the cover on ***
- Fluff the rice
- Fold through the tuna, parsley, lemon juice
- Re-cover, rest 1 minute until the tuna is heated through
- Serve
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 436 | 871 |
| Protein | 31.9 | 63.9 |
| Carbohydrates | 56.8 | 113.5 |
| Total Sugars | 13.4 | 26.8 |
| Free Sugars | 0.9 | 1.7 |
| Fat | 7.7 | 15.5 |
| Saturated Fat | 1.4 | 2.7 |
| Fibre | 5.4 | 10.8 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.4 | 2.7 |
| Iron | 3.82 | 7.64 |
| Calcium | 83.3 | 167 |
| Vitamin B12 | 3.06 | 6.12 |
| Omega 3 | 199 | 397 |
| Magnesium | 58.9 | 118 |
| Potassium | 788 | 1580 |
| Caffeine | 0 | 0 |
| Cost | £1.44 | £2.88 |