427583-1-eng-GB_tuna___tomato_pilaf_

Tomato and tuna pilaf

  • for 4 people
  • Ready in 20 minutes
  • Easy

Nutritional info per serving

Per serving: 598kcals, 19.8g fat (4.7g saturated), 40.1g protein, 65g carbs, 3.9g sugar, 1g salt

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INGREDIENTS

1 tbsp olive oil
1 medium red onion, cut into wedges
300g basmati rice
Pinch of cayenne pepper
400g can tomatoes
400ml chicken or vegetable stock
Knob of butter
200g green beans, trimmed and blanched
2 x 200g cans tuna in oil, drained

METHOD

1. Preheat the oven to 180°C/fan160°C/ gas 4. Heat the oil in a casserole on the hob and gently fry the onion for 5 minutes. Add the rice and cayenne and stir to coat in the oil. Add the tomatoes and stock and season well.
2. Cover and bake for 20 minutes, until the rice is cooked and the liquid has been absorbed. Stir in the butter, beans and tuna, then serve.

  • A can each of tuna and green lentils will make a great salad combined with roasted red peppers, goat’s cheese, fresh tomatoes and chopped herbs. Mix with equal parts balsamic vinegar and olive oil.
  • Go for a Sauvignon Blanc from New Zealand or Chile.

From October 2008

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