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Tuna with Sweet Pea Quinoa Pilaf

High protein, high flavour and low in fat and calories.

Imperial
Ingredients
3 cans (85 g) Gold Seal No Drain Flaked White Tuna 
1 tbsp extra virgin olive oil    
1/4 cup
diced onion
1/4 cup
diced celery
1/4 cup
diced red pepper
1 cup
quinoa
2 cups
vegetable stock
1/2 cup
fresh or frozen sweet peas 
  • Chef's Tips

    If you are not a lover of quinoa try it with rice, but if you have never eaten quinoa before give this easy recipe a try.  Your taste buds will thank you.

    Directions

    1. In a large sauce pan over medium to high heat add olive oil, onions, celery and red pepper, and sauté for 2 minutes.  
    2. Add quinoa and continue to sauté another 1 minute.  
    3. Add vegetable stock and bring to a boil, cover, reduce heat to a simmer and cook for 20 minutes. 
    4. After 10 minutes cooking time add the peas.
    5. Stir in tuna and serve.

  • YIELD:

    Serves 4

    TIME:

    Prep: 10 mins
    Total: 35 mins

    Nutritional Values
    Calories
    890
    Fat
    30.6 g
    Sat Fat 4.6 g
    Carbs 116.4 g
    Protein 42.8 g
    Fibre 15.6 g
    Cholesterol 23 mg
    Sodium 344 mg
    Sugar 5.4 g
    Calcium 2%

 

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