ITAL­IAN TUNA AND RICE BAKE

Super Food Ideas - - WEEK 2 -

SERVES 4 PREP 10 MIN­UTES COOK 35 MIN­UTES

1 ta­ble­spoon ex­tra vir­gin olive oil 1 brown onion, halved, thinly sliced 2 gar­lic cloves, crushed 1½ cups white long-grain rice 135g semi-dried toma­toes, drained, chopped 230g jar mar­i­nated ar­ti­choke hearts, drained 400g can diced toma­toes 2 cups salt-re­duced chicken stock 425g can tuna in oil, drained, flaked ¼ cup chopped fresh basil leaves, plus ¼ cup ex­tra leaves, to serve ½ cup pit­ted Si­cil­ian olives

1 Pre­heat oven to 180°C/160°C fan-forced. 2 Heat oil in a large, heavy-based oven­proof fry­ing pan over medium-high heat. Add onion. Cook for 5 min­utes or un­til soft­ened. Add gar­lic. Cook, stir­ring, for 1 minute or un­til fra­grant. Add rice, semi-dried tomato and ar­ti­choke. Cook, stir­ring, for 1 minute. 3 Stir in toma­toes and stock. Bring to the boil. Re­move from heat. Cover. Bake for 25 min­utes or un­til rice is just ten­der. Fluff with a fork to sep­a­rate grains. Stir in tuna and basil. Stand, cov­ered, for 5 min­utes or un­til heated through. Serve with olives and basil. NU­TRI­TION: (per serve) 2565kj; 17.5g fat; 2.8g sat fat; 28.6g pro­tein; 79.2g carbs; 9.7g fi­bre; 29mg chol; 1230mg sodium.

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