Ingredients:
- 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)
Preparation:
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
