Side Pannel
Tuna Pilaf
Tuna Pilaf
- Recipe Submitted by ADMIN on 09/26/2007
Category: Fish, Diabetic, Vegetables
Ingredients List
- 2 Green onions, chopped
- 1 ts Reduced-calorie margarine,
- -melted
- 2 1/2 c Water
- 1 c Long-grain rice, uncooked
- 1 pk (10 oz.) frozen mixed
- -Oriental vegetables, thawed
- 1 cn (10 oz.) tuna in water,
- -drained and broken into
- -chunks
- 1 tb Reduced-sodium soy sauce
Directions
Saute' onions in margarine in a large saucepan until onions are tender.
Add water; bring to a boil. Stir in rice; cover, reduce heat, and
simmer 20 to 25 minutes or until rice is tender and liquid is absorbed.
Add mixed vegetabes. Cook over low heat 5 minutes or until vegetables
are tender.
Add tuna and soy sauce; stir. Serve warm. Yield: 8 servings.
Nutritional information per 1/2 cup serving: calories - 275, protein -
14 gm., fat - 1 gm., carbohydrates - 18 gm., cholesterol - 13 mg., sodium -
454 mg., fiber - 2 gm. Diabetic Food Exchanges: Starch - 1, Lean Meat - 1,
Vegetable - 1.
Add water; bring to a boil. Stir in rice; cover, reduce heat, and
simmer 20 to 25 minutes or until rice is tender and liquid is absorbed.
Add mixed vegetabes. Cook over low heat 5 minutes or until vegetables
are tender.
Add tuna and soy sauce; stir. Serve warm. Yield: 8 servings.
Nutritional information per 1/2 cup serving: calories - 275, protein -
14 gm., fat - 1 gm., carbohydrates - 18 gm., cholesterol - 13 mg., sodium -
454 mg., fiber - 2 gm. Diabetic Food Exchanges: Starch - 1, Lean Meat - 1,
Vegetable - 1.
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