Brown Rice with Garlic Tuna
Brown Rice with Garlic Tuna is a practical high-protein recipe with about 320 calories and 33g protein per serving, built to be realistic for everyday cooking.
Calories
320
Protein
33g
Total Time
43 min
Difficulty
Easy
Ingredients
- 11 small can Tuna in spring water
- 21 cups Cooked brown rice
- 31 cups Mixed salad greens
- 41 tsp Minced garlic
- 52 tsp Light soy sauce or shoyu
- 61/2 tsp Black pepper
- 71 tsp Olive oil
Instructions
- 1
Prepare all ingredients in advance and cut them to similar size.
- 2
Start by cooking the main protein until just done.
- 3
Add the carb base or vegetables according to cooking time.
- 4
Season lightly and mix until everything is combined.
- 5
Serve Brown Rice with Garlic Tuna onto a plate and serve while hot.
💡Tips
- •Measuring carbs and cooking oil before cooking helps you control calories more accurately.
- •If you want slightly more protein, add egg whites or chicken breast without adding extra sauce.
Frequently Asked Questions
How many calories are in brown rice with garlic tuna?
Brown Rice with Garlic Tuna provides about 320 calories, 33g protein, 36g carbs, and 5g fat per serving.
Is brown rice with garlic tuna good for high-protein meal planning?
Yes. This recipe was built around a high-protein angle while keeping the ingredients practical and the nutrition easy to portion.