8 ounces whole grain rice (microwavable rice speeds things up)
1 tbsp olive oil
2 garlic cloves, crushed
1 onion, finely chopped
1 8-ounce pack sliced cremini mushrooms
1/2 pound broccoli, cut into florets
1 28-ounce can chopped tomatoes
1 7-ounce pouch light tuna in water
1/2 cup fresh parsley, chopped (optional)
Preparation:
1. Cook the rice according to the instructions on the package.
2. Meanwhile, heat the oil in a large nonstick skillet.
3. Add garlic and onion and cook for 5 minutes until translucent.
4. Add sliced mushrooms and broccoli florets and cook for 2-3 minutes.
5. Stir in tuna (pouches don't need to be drained) and tomatoes and cook for 5 minutes until thoroughly heated.
6. Add rice, and parsley if you have it, and mix well.
Serve in 4 bowls.
Per Serving:
Calories 217,
Calories from Fat 16,
Total Fat 1.7g (sat 0.2g),
Cholesterol 15mg,
Sodium 213mg,
Carbohydrate 30.9g,
Fiber 6.1g,
Protein 19.4g
Source : Fiona Haynes, Your About.com Guide to Low Fat Cooking
