Tuna, Tomato and Olive Rice
Tender rice, flaky tuna and juicy tomatoes warm together with black olives, garlic and oregano for a simple, savory meal.
4 min
Prep
8 min
Cook
1
Serves
515
Calories
Macros · per serving
38g protein
66g carbs
11g fat
Ingredients
For 1 servings
- 200 g shelf-stable ready-to-eat white rice
- 120 g drained canned tuna in water
- 200 g including juice canned chopped tomato
- 25 g drained sliced black olive
- 5 ml olive oil
- 0.5 tsp garlic powder
- 0.25 tsp dried oregano
- 0.125 tsp black pepper
Instructions
- 1
Break up the ready-to-eat rice in a 1.2-litre wide microwave-safe bowl. Flake in the drained tuna, then stir in the tomatoes with their juice, drained olives, olive oil, garlic powder, oregano and black pepper.
- 2
Cover with a microwave-safe vented lid. In a 1000-watt microwave, cook at full power (100%) for 2 minutes. Carefully uncover away from your face, stir thoroughly from the edges into the centre and rotate the bowl halfway around.
- 3
Cover and microwave at full power for another 2 minutes. Stir thoroughly, cover again and microwave for 1 minute more. For a 700–900-watt microwave, extend cooking with additional 30-second full-power intervals, stirring between intervals; use the temperature check rather than time alone.
- 4
Leave covered for 3 minutes, then stir and check several places with a food thermometer: the rice mixture must reach at least 165°F/74°C throughout. If needed, microwave covered in further 30-second full-power intervals, stirring between intervals, then stand covered for another 3 minutes and recheck before eating.
- 5
Refrigerate unused opened ingredients and any cooked leftovers promptly at 40°F/4°C or below.
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