Arroz con Atún

Arroz con Atún is a flavorful Spanish rice dish that combines tender rice with protein-rich tuna and vibrant vegetables, creating a satisfying meal perfect for any time of day. This dish is not only delicious but also packed with nutrients, making it a healthy choice for those looking for a quick yet fulfilling option.

Ingredients

• Basmati rice - 150 grams
• Canned tuna in olive oil - 150 grams (drained)
• Red bell pepper - 1 medium (diced)
• Green peas - 100 grams (fresh or frozen)
• Garlic - 2 cloves (minced)
• Onion - 1 small (finely chopped)
• Olive oil - 2 tablespoons
• Vegetable broth - 300 ml
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then drain and set aside.
2. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.
3. Add the diced red bell pepper and sauté for another 3 minutes until softened.
4. Stir in the rinsed rice, paprika, salt, and black pepper, toasting the rice for about 2 minutes.
5. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes.
6. After 15 minutes, add the green peas and drained tuna to the rice, gently folding them in. Cover and cook for an additional 5 minutes.
7. Remove from heat and let it sit for 5 minutes before fluffing the rice with a fork. Serve garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 55 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 30 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.3 L

Health Benefits

• High in protein from tuna, aiding muscle repair and growth.
• Rich in fiber from vegetables, promoting digestive health.

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