Spicy Garlic Tuna Brown Rice
Spicy Garlic Tuna Brown Rice is a practical high-protein recipe with about 320 calories and 33g protein per serving.
Calories
320
Protein
33g
Total Time
23 min
Difficulty
Easy
Ingredients
- 11 กระป๋องเล็ก Tuna in spring water
- 21 cup Cooked brown rice
- 31 cup Cherry tomatoes
- 41 tsp Minced garlic
- 52 tsp ซีอิ๊วขาวหรือโชยุ
- 61/2 tsp Black pepper
- 71 tsp Olive oil
Instructions
- 1
Grill or bake until cooked through and lightly browned.
- 2
Stir-fry the ingredients over medium heat until cooked and evenly coated.
- 3
Prepare this step carefully, keeping seasoning light so the spicy garlic tuna brown rice stays balanced.
- 4
Grill or bake until cooked through and lightly browned.
- 5
Plate the spicy garlic tuna brown rice and serve with vegetables or a light sauce as needed.
💡Tips
- •Measure oil, sauces, rice, and noodles if you want tighter calorie control.
- •Add extra vegetables when you want more volume without adding many calories.
Frequently Asked Questions
How many calories are in spicy garlic tuna brown rice?
Spicy Garlic Tuna Brown Rice has about 320 calories, 33g protein, 36g carbs, and 5g fat per serving.
Is spicy garlic tuna brown rice good for meal prep?
Yes. Spicy Garlic Tuna Brown Rice works for meal prep when you keep sauces separate and portion the rice, noodles, or other carb base consistently.