high-protein

Microwave Canned Tuna with Rice and Seeds

Name: Microwave Canned Tuna with Rice and Seeds
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 servings
Ingredients: 119 g Canned Tuna; 136 g Rice; 12 g Seeds; 2 tbsp Water; 0.5 tsp Salt; 0.5 tsp Black pepper; 2 tsp Onion powder; 1 tsp Italian herbs

⏱️ Prep: 5m🔥 Cook: 5m📊 Total: 10m🎯 easy⭐ 4.9 (10701)

💪 30g+ Proteinmicrowaved🎯 P:E Score: 6.9

🎯 Macro Goal: I need ?g protein

10g50g100g

Servings:

Canned Tuna119 g
Rice136 g
Seeds12 g
Water2 tbsp
Salt0.5 tsp
Black pepper0.5 tsp
Onion powder2 tsp
Italian herbs1 tsp

💡 Chef Tips

• Use a microwave-safe cover to prevent splatters and help food cook evenly.
• Let food stand for 1-2 minutes after microwaving - it continues to cook from residual heat.
• Cut protein into uniform pieces for even cooking in the microwave.

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high-proteindairy-free

P:E 7.3💰 Budget