Italian Tuna Rice Bowl

If you’re looking for an easy, make-ahead lunch, try this protein-packed (33 grams) Italian tuna rice grain bowl. Cook the rice first, then assemble the bowls to order, or build your bowls in a packable container to take to school or work.

Ingredients:

  • 3/4 cup short-grain brown rice
  • 2 3-ounce cans tuna in olive oil
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon extra virgin olive oil
  • 5 ounces baby spinach
  • 1 tablespoon capers, drained
  • 8 pitted kalamata olives, halved
  • 4 marinated sun-dried tomatoes, drained, sliced

Instructions:

  1. In a small pot with a lid, bring 1½ cups water to a boil. Stir in the rice, return to boil, then reduce heat to low, cover and cook for 40-45 minutes, until all the water is absorbed. Remove from heat and let stand, covered, for 5 minutes to finish steaming.
  2. Drain the tuna and use 2 tablespoons of liquid from the can to make the dressing. Place the liquid in a medium bowl and whisk in the balsamic vinegar, Dijon mustard, salt and pepper. Reserve.
  3. Place a large saute pan over medium-high heat and drizzle with olive oil. Add the spinach and stir, turning until wilted and dark green, about 3 minutes. Remove from heat.
  4. In two bowls, place half the rice, spreading to cover the bottom.
  5. Top one bowl with half the tuna, half the spinach, half the capers, half the olives and half the tomatoes. Repeat for the second bowl. Drizzle both bowls with the balsamic mixture and serve.

Tips and Notes:

If you’re in a hurry, try this with a quicker-cooking grain such as quinoa or white rice or look for ready-to-heat prepared grains.

 

Recipe and photography courtesy of grocery.coop