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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

Recipe Instructions:

Ingredients
185g (1 cup) brown rice
1 large head broccoli into florets
185g can tuna

DIRECTIONS
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 171 g | ml
Amount Per Portion 210
878
kcal
kilojoules
% Daily Value *
Total Fat 1.7g 2%
Saturated Fat 0.3g 1%
Sodium 43mg 2%
Total Carbohydrate 44g 16%
Dietary Fiber 4.8g 17%
Sugar 2.1g
Protein 7g 14%
Vitamin D 0mcg 0%
Calcium 74mg 6%
Iron 1.7mg 10%
Potassium 519mg 11%
* 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 38.75 mcg 4%
Thiamin [B1] 0.28 mg 23%
Riboflavin [B2] 0.166 mg 13%
Niacin [B3] 2.791 mg 17%
Pantothenic acid [B5] 1.407 mg 28%
Vitamin B6 0.454 mg 27%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 88 mcg 0%
Vitamin C 111.5 mg 124%
Vitamin D 0 mcg 0%
Vitamin E 0.975 mg 7%
Vitamin K 127 mcg 106%
Betaine 0 mg 0%
Choline 23.75 mg 4%
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 0.332 g 0%
Arginine 0.502 g 0%
Aspartic acid 0.731 g 0%
Cysteine 0.077 g 0%
Glutamic acid 1.384 g 0%
Glycine 0.282 g 0%
Histidine 0.162 g 0%
Isoleucine 0.246 g 0%
Leucine 0.448 g 0%
Lysine 0.301 g 0%
Methionine 0.126 g 0%
Phenylalanine 0.325 g 0%
Proline 0.3 g 0%
Serine 0.331 g 0%
Threonine 0.237 g 0%
Tryptophan 0.086 g 0%
Tyrosine 0.192 g 0%
Valine 0.36 g 0%
Minerals
Nutrient Amount DV
Calcium 74.01 mg 6%
Copper 0.18 mg 20%
Fluoride 0 mcg 0%
Iron 1.75 mg 10%
Magnesium 92.39 mg 22%
Manganese 1.99 mg 87%
Phosphorus 204.6 mg 16%
Potassium 518.95 mg 11%
Selenium 3.13 mcg 6%
Sodium 43.1 mg 2%
Zinc 1.45 mg 13%
Other
Nutrient Amount DV
Water 117.346 g 0%
Ash 1.625 g 0%