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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 280.3
  • Total Fat: 12.0 g
  • Cholesterol: 14.7 mg
  • Sodium: 312.9 mg
  • Total Carbs: 23.2 g
  • Dietary Fiber: 3.5 g
  • Protein: 17.4 g

View full nutritional breakdown of Tuna, brown rice, & veggies calories by ingredient
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Tuna, brown rice, & veggies

Submitted by: LIZARD1280


Number of Servings: 4

Ingredients

    *Brown Rice, Organic, Microwave, Trader Joes, 2 cup
    Onions, raw, .5 small
    *Bell Pepper (Red), 0.5 cup
    Asparagus, fresh, .5 cup
    Tuna, Canned in Water, 1 can
    SLIVERED ALMONDS, 4 tbsp
    *Athenos Reduced Fat Feta Cheese, 1 oz
    *Dressing. Kraft Basil Parmesan Vinaigrette 2T, 2 tbsp
    *Extra Virgin Olive Oil, 1 tbsp
    Mrs. Dash (R) Original Blend, 1 tsp
    Fresh ground black pepper (& salt to taste)




Directions

Microwave the brown rice as per directions.
saute veggies in evoo, mrs. dash, and black pepper (salt to taste)
when veggies are tender, add tuna and cook until warmed through.
add veggies to rice, then add dressing, almonds, and feta. mix to combine.

Lemon juice can be substitued for dressing and quinoa is also a delicious substitute for rice!

Can be eating hot or cold.

Number of Servings: 4

Recipe submitted by SparkPeople user LIZARD1280.





TAGS:  Fish |

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