366
CALORIES
35.2
PROTEIN (G)
47.3
CARBS (G)
5
FAT (G)
6.5
FIBRE (G)
Method
Heat the oil in a large non-stick pan and stir-fry the onion, peppers and broccoli for 3–4 minutes.
Add parsley, garlic, paprika and optional chilli, then fold in the drained tuna and heat for 2 minutes.
Add the cold cooked rice, soy sauce and oyster sauce. Stir-fry until evenly coated and piping hot throughout.
Divide into two bowls and add optional sesame only after accounting for it separately.
ALLERGENS
Contains: Contains fish, molluscs, soya, wheat and barley. Oyster sauce may contain sesame, peanuts and nuts.
STORAGE & REHEATING
Cool quickly, refrigerate within 1 hour and use within 1 day. Reheat once until piping hot.
COACH NOTE
Use rice that was cooled quickly and refrigerated; never leave cooked rice at room temperature.
EQUIPMENT
Mixing bowls, digital scales, knife, chopping board and the cooking equipment named in the method.
PRACTICAL ADJUSTMENTS
Use a labelled gluten-free tamari and suitable oyster-style sauce if required; recalculate nutrition.
FREEZER GUIDANCE
Not recommended with previously chilled rice.
DIETARY SUITABILITY
As written: Pescatarian, high protein. Recalculate after substitutions.