Tuna w/Rice and Black Bean Casserole (mine)
 Recipe){kind=link}
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
Ingredients
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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
Directions
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.
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.