5-Minute Tuna Lunch Bowl

Have you ever had a busy day where you have no time to cook or buy takeaway? Are you not a fan of meal-prep food but often find yourself stuck in a place with no accessible food? Have you ever compromised to less-balanced meals because you don’t feel like cooking?

You don’t need the freshest ingredients or most impressive cooking skills to enjoy a balanced meal in a rush. What you need is some pantry/freezer staples, and an accessible microwave to make this delicious tuna bowl in under 5 minutes.

Recipe

Serves: 1

Time: 5 minutes

Skill required: unpacking, microwaving

Equipment: microwave-safe bowl, microwave, fork/spoon

Ingredient list

• 1-2 serves of microwave vegetables

• 1 serve microwave rice/grains

• 1-2x 95g (flavoured/unflavoured) tuna can

• drizzle of lite mayonnaise or other dressing to your liking
  

Methods

1. In a microwave-proof bowl, add in vegetables. Microwave as per package instructions (~3 minutes).

2. Add rice and microwave as per package instructions (30-60seconds). (OR combine step 1 and 2)

3. Mix rice and vegetables well in the bowl, and set aside.

4. Drain most of the oil/water in the tuna can. Flake the tuna with a fork/spoon and add to rice and vegetables.

5. Drizzle some mayonnaise and/or other dressing you like.
   

Dietitian’s Tips

• Other protein source: other options include canned salmon, canned beans, microwavable meat, and firm tofu.

• Vegetables: Choose the type of microwavable vegetables you like to increase the variety.

• Swap with raw leaves salad: skip step 1, and add raw salad leaves after microwaving rice

• Sauce/Seasoning: other sauces and seasoning include siracha, hummus, salad dressing, lemon/lime juice, dried herbs, chilli, spices

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