Name: Tuna with quinoa and brown rice pilaf
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Ingredients: 1 1/2 cup (300g) brown long-grain rice; 1 tablespoon olive oil; 1 medium red onion (170g), chopped finely; 2 teaspoon brown mustard seeds; 3 teaspoon garam masala; 1/2 cup (100g) quinoa; 2 cup (500ml) salt-reduced chicken stock; 1 cup (250ml) water; 2 fresh long green chillies, sliced thinly; 2 tablespoon lemon juice; 2 skinless tuna steaks (350g), chopped finely; 80 gram (2½ ounces) baby spinach leaves, shredded coarsely; 1/2 cup loosely packed fresh coriander (cilantro) leaves; 1 lemon, cut into wedges

Tuna with quinoa and brown rice pilaf

Quinoa (keen-wa) seems to be the superfood of the moment, and for good reason. It is the seed of a leafy plant similar to spinach. Its cooking qualities are similar to rice, and it is full of goodness and protein.

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Serves 4

Prep

15M

Cook

35M

Total

50M

Ingredients

1 1/2 cup (300g) brown long-grain rice

1 tablespoon olive oil

1 medium red onion (170g), chopped finely

2 teaspoon brown mustard seeds

3 teaspoon garam masala

1/2 cup (100g) quinoa

2 cup (500ml) salt-reduced chicken stock

1 cup (250ml) water

2 fresh long green chillies, sliced thinly

2 tablespoon lemon juice

2 skinless tuna steaks (350g), chopped finely

80 gram (2½ ounces) baby spinach leaves, shredded coarsely

1/2 cup loosely packed fresh coriander (cilantro) leaves

1 lemon, cut into wedges

Method

1.Boil, steam or microwave rice until tender; drain.

2.Heat oil in large saucepan; cook onion, seeds and garam masala, stirring, until onion is soft. Add quinoa, stock, water and half the chilli; bring to the boil. Reduce heat; simmer, covered, 15 minutes.

3.Add rice, juice, tuna and spinach; cook, stirring, 2 minutes or until rice is hot. Season to taste.

4.Serve tuna mixture with remaining chilli, coriander and lemon wedges.

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