Lemon Pepper Tuna Cheats Biriyani

A tasty, simple rice dish that can still be served up the next day, if there is any left!

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • low-saturated-fat-icon
  • one-plus-vege-icon

Ingredients

  • 1 can

    Sealord Lemon Pepper Tuna 185g

  • 1 tbsp

    rice bran oil

  • 1

    onion, chopped finely

  • 2 cloves

    garlic, sliced

  • 1

    carrot, thinly sliced

  • 1 tsp

    curry powder

  • 1 cup

    basmati rice

  • 400ml

    chicken stock

  • 1 tbsp

    tomato paste

  • 1 cup

    peas, thawed

  • 1 cup

    spinach leaves, chopped

  • salt and pepper

  • 1/4 cup

    coriander leaves

Directions

  1. Preheat an oven to 170°C.
  2. Heat rice bran oil in a frying pan. Add the onion, garlic and carrot cooking for 4 minutes until soft. Add the curry powder and stir through until fragrant. Stir in the uncooked rice until well combined.
  3. Add the chicken stock, tomato paste, salt and pepper, stirring until well combined and bring to a simmer.
  4. Transfer the rice mixture into an ovenproof dish and cook in oven for 30 minutes.
  5. Remove from oven and stir through the peas and spinach, and flake in the lemon pepper tuna stirring gently.
  6. Serve in bowls and top with coriander leaves.

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Foodie Tip

Garnish with crispy onions for a extra flavour hit.

Nutritional Information*

(per serve) | (per 100g)

2010kJ

Energy

22.6g

Protein

30.2g

Total Fat

5.1g

Saturated fat

812mg

Sodium

9.3mg

EPA

68.5mg

DHA

26.3g

Total Carbohydrate

5.1g

Sugar

*Nutrition figures are averages only.

423kJ

Energy

6.4g

Total Fat

1.1g

Saturated fat

171mg

Sodium

0.02g

Omega 3

2.0mg

EPA

14.8mg

DHA

5.5g

Total Carbohydrate

1.1g

Sugar

*Nutrition figures are averages only.