No-prep lunch bowl

Nutrition content per serving*

Energy: 400 calories (1,678 kJ) | Protein: 29g | Carb: 41g | Sugar: 5g | Total fat: 14g | Sat fat: 5g | Fibre: 10g | Serves: 1| Total time: 2 minutes

Ingredients:

• 1 cup microwave brown rice
• 1 bag (250g) garden salad mix
• 1x 95g can yellowfin tuna (in olive oil or spring water)
• 25ml balsamic dressing
• 100g legumes, drained and rinsed (i.e. Edgell Seed Beans Four Bean Mix)

Directions:

1. Microwave the brown rice according to packet instructions.
2. Add the garden salad mix to a bowl, top with the warm rice and tuna, then drizzle over the balsamic dressing, add the beans and toss to combine.

Chef’s tips:

• Swap the brown rice and balsamic dressing for a low carb wrap with light mayo to turn this into a portable lunch or easy dinner
• Use any dressing you enjoy (vinaigrette, Caesar, or yoghurt-based) to change the flavour without changing the base
• If you’re extra hungry or need more protein, add a second can of tuna.

Why it’s good for you:

• Tuna is a source of healthy omega-3 fatty acids and supports muscle repair, satiety, and blood sugar control
• Brown rice and salad vegetables provide fibre for gut health and sustained energy
• A balanced mix of protein, carbs, and fats helps keep you fuller for longer and supports overall energy levels.

^*Approximate values from Xyris Foodworks software

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.