Directions:
- Preheat the oven to 200c.
- In a saucepan bring to the boil the water,add stock cube then rice.then add carrots so they soften.
- Once 1/2 the water has been absorbed, add the chopped tomatoes and tuna,ginger and garlic plus pepper,leave to reduce for another 10mins.
- Whilst that boils,chop the onions and place in the bottom of a cassarole dish,season with salt and pepper and place in the oven to crisp for 8mins.
- Remove the pan from the heat and pour ontop of the onions in the arrole dish,return to the oven till all the liquid is absorbed.
- Once this has happened crumble bread on top and season with salt and pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 197.18 Kcal (826 kJ) | ||
| Calories from fat | 16.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.79g | 3% | |
|---|---|---|---|
| Cholesterol | 0.28mg | 0% | |
| Sodium | 132.15mg | 6% | |
| Potassium | 296.82mg | 6% | |
| Total Carbs | 41.48g | 14% | |
| Sugars | 2.05g | 8% | |
| Dietary Fiber | 4.77g | 19% | |
| Protein | 5.28g | 11% | |
| Vitamin C | 6.9mg | 11% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.1mg | 6% | |
| Calcium | 52.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 75.38 Kcal (316 kJ) | ||
| Calories from fat | 6.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.69g | 3% | |
|---|---|---|---|
| Cholesterol | 0.11mg | 0% | |
| Sodium | 50.52mg | 6% | |
| Potassium | 113.47mg | 6% | |
| Total Carbs | 15.86g | 14% | |
| Sugars | 0.78g | 8% | |
| Dietary Fiber | 1.82g | 19% | |
| Protein | 2.02g | 11% | |
| Vitamin C | 2.6mg | 11% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.4mg | 6% | |
| Calcium | 20mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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