Updated 10/24; first posted 2019
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| Kids and adults will be drawn to this perennial favourite of tuna, sweetcorn & rice, this one healthy and fat-free |
A simple comforting crowd-pleasing rice dish is a treat for cooks -- it's made and served in one pot and maintains residual heat.
It's funny how the combo of tuna, sweetcorn and carbs is appealing to all ages, accounting for countless variations of tuna sarnies, fried rice and pastas.
This variation is based on fat-free steamed rice and is so easy to make. The rice is cooked in the usual way then corn, tuna and spring onion are stirred through it.
For a crowd, the completed dish remains in the pot where it stays warm through residual heat - at least for first service. In the photo above, the rice was moved to a serving dish for a sit-down lunch.
It's a budget-friendly dish, needing only one cup of rice and a single tin of tuna for several party-size portions but it will also make a main for lunch or dinner (see tips below).
The recipe uses easy-cook rice but can be replaced by regular white or brown rice.
Cost: £4'ish (2024)
Makes: enough for a crowd
Ingreds:
1 cup raw quick cook or brown rice
1x160 gm/5.6oz tin tuna, drained and roughly flaked (2 tins, if you like)
240gm/8/5oz drained sweetcorn or equiv off the cob
2/3 bunch green onions, topped & tailed, trimmed of wonky leaves, finely chopped (if worried abut fodmaps, use only green leaves and double the amount)
small florets of cooked cauliflower (opt)
Garnish: (opt)
finely chopped hard boiled eggs
Method:
It's amazing how one never gets tired of a tuna-carb combo. I liked this but would prefer it as a main course.' Retired writer
Tips:
This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.
It's funny how the combo of tuna, sweetcorn and carbs is appealing to all ages, accounting for countless variations of tuna sarnies, fried rice and pastas.
This variation is based on fat-free steamed rice and is so easy to make. The rice is cooked in the usual way then corn, tuna and spring onion are stirred through it.
For a crowd, the completed dish remains in the pot where it stays warm through residual heat - at least for first service. In the photo above, the rice was moved to a serving dish for a sit-down lunch.
It's a budget-friendly dish, needing only one cup of rice and a single tin of tuna for several party-size portions but it will also make a main for lunch or dinner (see tips below).
The recipe uses easy-cook rice but can be replaced by regular white or brown rice.
Cost: £4'ish (2024)
Makes: enough for a crowd
Ingreds:
1 cup raw quick cook or brown rice
1x160 gm/5.6oz tin tuna, drained and roughly flaked (2 tins, if you like)
240gm/8/5oz drained sweetcorn or equiv off the cob
2/3 bunch green onions, topped & tailed, trimmed of wonky leaves, finely chopped (if worried abut fodmaps, use only green leaves and double the amount)
small florets of cooked cauliflower (opt)
Garnish: (opt)
finely chopped hard boiled eggs
Method:
- Cook rice according to packet instructions; stir with a fork to loosen & separate grains; keep warm
- Drain most of the juice from the tuna; break up some of the larger chunks but don't flake it or it will get lost in the rice
- Add tuna, sweetcorn, hard boiled eggs if using, cauliflower (if using) & spring onions to the pot; gently distribute through rice
- Serve in the pot in which the rice was cooked to keep it warm OR transfer to a serving dish
It's amazing how one never gets tired of a tuna-carb combo. I liked this but would prefer it as a main course.' Retired writer
Tips:
- Make this a main course meal with a further tin of tuna, and replace chopped hard boiled eggs with either a fried egg on each portion, or a colourful arrangement of sliced ‘jammy eggs’ (see https://minimalistbaker.com/how-to-make-jammy-eggs/ )
More tuna on NavBar: Recipes I/Fish...
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This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.
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