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Super rice

Super rice

Tasty … they’ll never realise it’s actually good for them.

This is such a quick and easy dish to whip up and tastes delicious. It’s great for those nights when you really can’t be bothered cooking something complicated.

It’s also packed with LOADS of hidden nutrients, containing quinoa, tuna, rice, tomato paste, peas and herbs.

Quinoa is super high in protein which is great for growing little bodies and has a good balance of all eight essential amino acids. It’s also high in fibre and low GI so it will keep you going for most of the day.

Tomato paste is also one of the richest natural sources of lycopene which is a powerful antioxidant.

Molly absolutely gobbles this up. For the adults it is also great on its own with a few spinach leaves and parmesan cheese or as a side dish to any meat.

Enjoy!

Lanai xx

 

Ingredients

1/2 cup white rice (I use Jasmine)

1/2 cup white quinoa, rinsed

2 cans (190g) tuna in springwater

1/2 cup frozen peas

3/4 cup no-added-salt tomato paste

2 tablespoons water

1 teaspoon herbs (I used thyme for the photographed dish because that’s what I had in the fridge at the time but you can use any herb you prefer. Oregano, thyme and parsley go best with this dish)

50g salt-reduced cheese, grated (I use the Nimbin brand, but just use any you can find in your supermarket)

 

Method

1. Place rice and quinoa in a rice cooker or large saucepan and add two cups of water. Cook in rice cooker until all the water has absorbed.

2. Cook peas in microwave or in a saucepan and then drain and mash into smaller pieces.

3. Place quinoa and rice in a large bowl and add peas and all remaining ingredients.

4. Give the mixture a good stir and serve. YUM and simple! Winning.

 

Super rice
Author: 
 
Ingredients
  • ½ cup white rice (I use Jasmine)
  • ½ cup white quinoa, rinsed
  • 2 cans (190g) tuna in springwater
  • ½ cup frozen peas
  • ¾ cup no-added-salt tomato paste
  • 2 tablespoons water
  • 1 teaspoon herbs (I used thyme for the photographed dish because that's what I had in the fridge at the time but you can use any herb you prefer. Oregano, thyme and parsley go best with this dish)
  • 50g salt-reduced cheese, grated
Instructions
  1. Place rice and quinoa in a rice cooker or large saucepan and add two cups of water. Cook in rice cooker until all the water has absorbed.
  2. Cook peas in microwave or in a saucepan and then drain and mash into smaller pieces.
  3. Place quinoa and rice in a large bowl and add peas and all remaining ingredients.
  4. Give the mixture a good stir and serve.
 

Handy tips

This freezes really well. I generally put it into freezer pots or cube trays as shown below and then place in labelled freezer bags to make for an even quicker dinner or lunch option for Molly.

Super rice frozen

 

Hey, this looks good …

Molly with super rice

YUMMMY…

Molly with super rice

WHAT? You’re telling me this is actually healthy? No way…

Molly with super rice

 

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