ONE-PAN SKINNY TUNA FRIED RICE, frugal, virtuous, tasty, uses leftovers

One of the most popular family dishes since 67goingon50 first hit the blogsphere...

Colourful, low-carb & tasty: Slimmers' Tuna Fried Rice 

8/1/17

Loading up meals with vegetables, reducing carbs & watching protein portions is the perfect way of satisfying a slimmer's appetite without sacrificing virtue.  

Lots of mixed vegetables not only taste good, they also fill one up nicely.  That leaves less room for calorific carbs and limits the appetite for excessive protein.  

This recipe is a skinnier version of 67's classic Tuna Fried Rice. Depending on what's in your vegetable drawer and cupboard, it is equally frugal.




Prepare everything ahead of time and cooking time will be quick. 





Cost: max £2.50
Feeds: 2-4

Ingred:
   1-2 builder's mugs cold cooked rice, pref brown 
   1-2 tinS 160 gm tuna (pref line-caught) drained & forked into coarse shards
   groundnut oil
   1 med clove garlic, minced or grated
   1 inch fresh peeled ginger, grated
   a generous handful: red pepper in med dice
                                 thickly sliced mushrooms
                                 celery in med dice 

   any or all of: handful small cauliflower florets
                                  tenderstem broccoli
                                  fine green beans
                                  cucumber sticks, deseeded
                                  frozen peas
                                  corn niblets

Method:

1. Cover the bottom of a large frying pan with half an inch of water; place over high heat; when boiling, drop in cauliflower or broccoli; cover and cook 1-2 mins; pour contents incl liquid into a bowl; set aside
2. Spray pan generously with ground nut oil; stir-fry mushrooms, peppers, celery, green beans, cucumber 1 min
3. Reduce heat to med high
4. Add rice, tuna, garlic & ginger; stir everything together; add cauliflower and/or broccoli with juices; cover with a lid and leave 2 mins
5. Take lid off rice; add peas and corn; stir then allow to sit a min or so to let the bottom crisp up 
6. Serve with reduced salt soy sauce (Amoy or Pearl River Bridge) or Oyster or Hoisin sauce

Tip:

1. Non slimmers can top portions with a fried egg with runny yolk and add lots more rice
2. If you liked this, you will probably also like Salmon with Garlic & Honey

                                                                                                 More tuna on NavBar: Recipes I /Fish...

Please leave a comment in the box below.

       .

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission