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Brown rice with chilli tuna and broccoli

Ingredient Amount Calories
Broccoli, raw 500g 170kcal
Rice brown medium-grain raw 185g 670kcal
Tuna light, canned in oil, drained solids 185g 366kcal

Recipe Instructions:

Cook 185g (1 cup) brown rice until just tender. Drain. Meanwhile, cut 1 large head broccoli into florets and steam until just tender. Toss cooked rice with the broccoli and a 185g can tuna in chilli oil.

Tip: Drizzle over a little soy or chilli sauce to serve.

Nutrition Facts
Portion Size 218 g | ml
Amount Per Portion 302
1261
kcal
kilojoules
% Daily Value *
Total Fat 5.5g 7%
Saturated Fat 1g 5%
Sodium 236mg 10%
Total Carbohydrate 44g 16%
Dietary Fiber 4.8g 17%
Sugar 2.1g
Protein 20g 41%
Vitamin D 3.1mcg 15%
Calcium 80mg 6%
Iron 2.4mg 13%
Potassium 615mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 49.388 mcg 5%
Thiamin [B1] 0.297 mg 25%
Riboflavin [B2] 0.222 mg 17%
Niacin [B3] 8.526 mg 53%
Pantothenic acid [B5] 1.578 mg 32%
Vitamin B6 0.505 mg 30%
Cobalamin [B12] 1.018 mcg 0%
Floate [B9] 90.313 mcg 0%
Vitamin C 111.5 mg 124%
Vitamin D 3.099 mcg 15%
Vitamin E 1.377 mg 9%
Vitamin K 147.35 mcg 123%
Betaine 0 mg 0%
Choline 37.301 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 43.5 g 16%
Sugars 2.1 g 4%
Dietary fiber 4.8 g 17%
Carbohydrate 43.5 g 0%
Net carbs 41.4g
Aminoacids
Nutrient Amount DV
Alanine 1.147 g 0%
Arginine 1.308 g 0%
Aspartic acid 2.111 g 0%
Cysteine 0.221 g 0%
Glutamic acid 3.396 g 0%
Glycine 0.928 g 0%
Histidine 0.558 g 0%
Isoleucine 0.867 g 0%
Leucine 1.543 g 0%
Lysine 1.538 g 0%
Methionine 0.524 g 0%
Phenylalanine 0.851 g 0%
Proline 0.777 g 0%
Serine 0.881 g 0%
Threonine 0.828 g 0%
Tryptophan 0.236 g 0%
Tyrosine 0.647 g 0%
Valine 1.054 g 0%
Minerals
Nutrient Amount DV
Calcium 80.03 mg 6%
Copper 0.21 mg 24%
Fluoride 14.34 mcg 0%
Iron 2.39 mg 13%
Magnesium 106.73 mg 25%
Manganese 2 mg 87%
Phosphorus 348.44 mg 28%
Potassium 614.69 mg 13%
Selenium 38.28 mcg 70%
Sodium 235.5 mg 10%
Zinc 1.86 mg 17%
Other
Nutrient Amount DV
Water 145.004 g 0%
Ash 2.901 g 0%