Tuna w/Rice and Black Bean Casserole (mine)

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Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 193.1
  • Total Fat: 4.2 g
  • Cholesterol: 15.1 mg
  • Sodium: 344.4 mg
  • Total Carbs: 21.6 g
  • Dietary Fiber: 3.4 g
  • Protein: 16.8 g

View full nutritional breakdown of Tuna w/Rice and Black Bean Casserole (mine) calories by ingredient

Number of Servings: 9


    White Rice, medium grain, 2 cups cooked
    Extra Light Olive Oil, 2 tbsp
    Onions, raw, .5 cup, chopped
    Peas, frozen, 0.5 cup
    Old Bay Seasoning, 0.5 tsp
    Salt, .25 tsp
    Pepper, black, 1 dash
    Beans, black, 1.5 cup
    Tuna, Canned in Water, 15 oz (3 cans)
    Tomatoes, raw, 1 cup, chopped
    Soy sauce, low sodium, 1 tbsp
    Water, 1 cup
    Parmesan Cheese, grated, 2 Tbsp


Makes 9-1.5 cup servings.

Cook rice. Fry onions, add old bay, salt, and pepper. Add rice and fry. Add beans, peas, soy sauce, cook through. Add tomatoes, and tuna (including tuna water). Stir in water. Add to casserole dish, top with cheese. Bake.

Number of Servings: 9

Recipe submitted by SparkPeople user KOBER9999.

TAGS:  Fish |