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Tuna and Rice


Whole grain rice
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This tuna supper falls into the quick and easy category. It's also a kid pleaser.


  • 8 ounces whole grain rice (microwavable rice speeds things up)
  • 1 tbsp olive oil
  • 2 garlic cloves, crushed
  • 1 onion, finely chopped
  • 1 8-ounce pack sliced cremini mushrooms
  • 1/2 pound broccoli, cut into florets
  • 1 28-ounce can chopped tomatoes
  • 1 7-ounce pouch light tuna in water
  • 1/2 cup fresh parsley, chopped (optional)


Cook the rice according to the instructions on the package.

Meanwhile, heat the oil in a large nonstick skillet. Add garlic and onion and cook for 5 minutes until translucent. Add sliced mushrooms and broccoli florets; cook for 2-3 minutes. Stir in tuna (pouches don't need to be drained) and tomatoes; cook for 5 minutes until thoroughly heated. Add rice, and parsley if you have it, and mix well. Serve in 4 bowls.

Per Serving: Calories 217, Calories from Fat 16, Total Fat 1.7g (sat 0.2g), Cholesterol 15mg, Sodium 213mg, Carbohydrate 30.9g, Fiber 6.1g, Protein 19.4g

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