FRUGAL FOOD: TUNA FRIED RICE WITH A TWIST

Tuna fried rice with a difference...

Great for budgeting weight-watchers: it looks like a big portion but uses only 1/2 cup of brown rice

Most of us - especially kids - love tuna fried rice.  And the great thing about it ithe dish is that it's easy to ring the changes without losing the essence of tuna-ness.

This version, made with brown rice stuffed with vegetables is a little less exotic than the original but no less appealling.  

It's designed for those looking for something a little lighter but everyone will love it.

A singleton portion has only half a cup of rice and will use up all your leftover bits of veg hiding in the vegetable and salad drawers.

As well as being budget-friendly, it's healthy, high in fibre, and doesn't have too many carbs.

Cost: £1.50'is depending on stores

Makes: single generous portion but mutiplies easily

Ingreds:

1/2 cup cooked brown rice, pref a day old
1 tin tuna, regular or small depending on appetite

fresh tomato

spinach

Plus any or all of (depending on what's in hand):

onions (yellow or red)

fennel or celery

mushrooms

bell pepper

broccoli spears, green beans, mange toute or peas

OR any other combo of items 

Garnishes:

hoisin, Oyster sauce or soy sauce

fried egg with runny yolk

touch of chilli flakes or miniscule amount of chilli crisp

lemon slices

Method:

1. If rice grains are stuck together put them in a sealed bag and rub gently until grains separate; set aside
2. Blanch spinach in boiling water; drain
3. Remove core from  tomato/s; score an x in the bottom; cover with boiling water 5 mins or until skin begins to peel back; drain; plunge into cold water; discard peel, seeds & liquid; cut outer layer of tomato into 3 manageable pieces and then into med dice
4. Set aside spinach and tomatoes
5. Set a large frying pan over high heat; add a slick of peanut or light veg oil (not olive)
6. Cut remaining veg into med dice; add to pan when hot, stir fry a minute or so; turn heat down to med low; cook gently, stirring occasionally 10 mins or until soft 
7. Fork tuna into little chunks and flakes, reserve some of the oil
8. When veg is cooked, add rice, tuna, tomatoes and a bit of tuna oil; stir gently until well mixed; raise heat to med high to crispen the bottom; leave 5 mins without touching
9. Pour onto a platter; season with s & p 
10. Place spinach strategically around the rice 
11. Serve with sauce of choice & if you like a fried egg with runny yolk 

Comments: 

I really liked this; i love Chinese style tuna fried nice but this was very nice. The fresh tomato and spinach added lovely fresh touches and I liked the crispy bottom.'  Retired writer

Tips:

If re-heating, microwave or steam

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