Three-Minute Microwave Tuna, Brown Rice, and Peas Bowl

4 mins (prep 1, cooking 3)
6 ingredients
1 servings
Needed a quick, high-protein lunch. 'Nuff said. ***I actually just eyeballed the measurements when I made it (trying to be more 'intuitive' about my eating), but I'm pretty good at guessing by now, so I figured I'd write it down with actual quantities in case anyone needed a quick lunch idea!*** :) [Created 2007-10-16.]

Categories:  low-fat , fish , quick , fish lunch , lunch , low-fat fish ,
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  • ~ 70g (1/2 cup) peas, frozen [yup, pu them in frozen!]
  • ~ 1 can (120 g) president's choice solid white albacore tuna (low sodium), drained and broken up into chunks
  • ~ 3/4 cup brown rice, long grain, cooked [great if you make a large batch and have left-over rice in the fridge!]
  • ~ 1 tbsp. kikkoman stir-fry sauce


Serving Size (262.5 g)
Servings 1
Amount per Serving
Calories 515.85 Calories from Fat 34.38
% Daily Value *
Total Fat 3.82g 5.88%
Saturated Fat 0.76g 3.82%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 5.7mg 0.24%
Total Carbohydrate 108.54g 36.18%
Dietary Fiber 4.84 g 19.38%
Sugars 0.0 %
Protein 10.69g 21.38%
Vitamin A 0.0IU% Vitamin C 0.0mg%
Calcium 47.03mg% Iron 2.57mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
solid white albacore tuna, kikkoman stir-fry sauce