Name: Tuna and bean bowl
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: 1/4 cup long-grain brown rice; 1/4 cup quinoa; 1 cup water; 3 oz canned light tuna in water, drained; 1/3 cup 2% cottage cheese; 1/4 cup canned black beans, drained and rinsed; 3 tbsp frozen corn; 1 oz fresh spinach, roughly chopped; 1 tbsp lemon juice; 1/4 tsp salt; 1/4 tsp black pepper

Nutrition

Per serving

571 calories

Protein: 40g; 28% of calories
Carbs: 85g; 60% of calories
Fat: 8g; 12% of calories

Instructions

Prep 10 min · Cook 45 min

In a small saucepan, combine the brown rice, quinoa, and water with a pinch of the salt. Bring to a boil over high heat, then reduce to low. Cover and simmer until the water is absorbed and the grains are tender, about 45 minutes. Done when grains are tender.
Remove the saucepan from the heat and let the grains rest, covered, for 5 minutes.
While the grains rest, stir together the drained tuna, cottage cheese, lemon juice, and black pepper in a mixing bowl until well combined.
In a small microwave-safe bowl, combine the black beans and frozen corn. Microwave for 1 minute until the corn is hot, then drain any excess liquid. Done when corn is hot.
Fluff the grains with a fork and stir in the chopped spinach until it begins to wilt. Transfer the grains to a bowl and top with the tuna mixture and the bean and corn mix.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More lunch recipes