Tuna and Rice
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
2 |
cups |
boiling water |
|
2 |
cups |
instant rice |
|
6 |
ounces |
tuna in water - canned -- drained |
|
1 |
tablespoon |
dried onions |
|
8 |
ounces |
canned corn -- drained |
| 1 | tablespoon | butter |
| 1 | tablespoon | lemon juice |
| 1/4 | teaspoon | dried garlic, minced |
| 2 | tablespoons | low sodium soy sauce |
| Add rice, dried garlic and dried onions to boiling water. Take off heat and let set for 5 minutes. Drain. |
| Add tuna, butter, lemon juice, soy sauce and corn to rice. Heat through. |
| Makes 4 servings. |
| Per Serving: 300 Calories; 4g Fat (11.0% calories from fat); 16g Protein; 50g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 600mg Sodium. Exchanges: 3 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable, 0 Fruit, 1/2 Fat. |