Directions:
- Put the rice on to cook in a pan of boiling salted water, allowing 10-15 minutes for white rice, 20-25 minutes for brown rice, or as directed on the packet.
- Peel and chop the onion. Peel and crush the fresh garlic. Wash and chop the pepper and celery. Slice the mushrooms.
- Heat the oil in a pan over a moderate heat and fry the onion with the garlic for 2-3 minutes, until beginning to soften. Add the pepper and celery and fry for a further 4-5 minutes, then stir in the sliced mushrooms and cook for another minute or two until just soft. Stir in the chosen soup, stir in the peas or mixed vegetables (these can be cooked from frozen), and cook for a further 3-5 minutes until the sauce is hot, thick, and tasty. Season to taste and stir in the tuna, being careful not to break it up too small. Heat thoroughly over a low heat, stirring very gently.
- Drain the rice and arrange in a ring on a serving dish. Pour the tuna sauce into the ring and serve hot, garnished with a little fresh snipped parsley and lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 363.75 Kcal (1523 kJ) | ||
| Calories from fat | 66.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.39g | 11% | |
|---|---|---|---|
| Cholesterol | 0.1mg | 0% | |
| Sodium | 62.77mg | 3% | |
| Potassium | 675.63mg | 14% | |
| Total Carbs | 63.36g | 21% | |
| Sugars | 8.67g | 35% | |
| Dietary Fiber | 6.98g | 28% | |
| Protein | 10.15g | 20% | |
| Vitamin C | 53.9mg | 90% | |
| Iron | 3.4mg | 19% | |
| Calcium | 65mg | 7% | |
| Amount Per 100 g | |||
| Calories | 110.93 Kcal (464 kJ) | ||
| Calories from fat | 20.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.26g | 11% | |
|---|---|---|---|
| Cholesterol | 0.03mg | 0% | |
| Sodium | 19.14mg | 3% | |
| Potassium | 206.05mg | 14% | |
| Total Carbs | 19.32g | 21% | |
| Sugars | 2.64g | 35% | |
| Dietary Fiber | 2.13g | 28% | |
| Protein | 3.09g | 20% | |
| Vitamin C | 16.4mg | 90% | |
| Iron | 1mg | 19% | |
| Calcium | 19.8mg | 7% | |
* 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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