TUNA RICE PILAF

Tuna Rice Pilaf image

Provided by janem123

Categories Tuna

Time 35m

Yield 4 serving(s)

Number Of Ingredients 9

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1 (6 ounce) can tuna or 1 (7 ounce) envelope tuna
1 cup long grain white rice
1/4 teaspoon black pepper
2 cups water
1 cup low-fat cheddar cheese, shredded and divided
butter-flavored cooking spray
1/2 cup onion, minced
1 1/2 teaspoons dried dill
2 1/2 cups assorted fresh vegetables

Steps:

Note: Either fresh or frozen vegetables can be used.
Drain tuna, if using canned.
Defrost vegetables under cool running water, if using frozen vegetables. Chop into bite-sized pieces.
Spray medium saucepan with cooking spray. Saute rice and onions over medium-high heat until rice is golden and onion is soft.
Stir in pepper, dill, and water.
Bring to a boil. Cover, reduce heat, and simmer about 15 minutes or until rice is almost tender but not all liquid is absorbed.
Add vegetables. Cook 5 minuts or until tender.
Add tuna and 1/2 cup of the cheese, stirring to blend.
Serve topped with remaining cheese.

Nutrition Facts : Calories 288.6, Fat 4.4, SaturatedFat 1.9, Cholesterol 22.1, Sodium 195.6, Carbohydrate 39.8, Fiber 1, Sugar 1.1, Protein 20.4