# Tuna rice bowl

Lunch from the cupboard: rice from the day before, a tin of tuna and something fresh. Quick to make and high in protein.

- Time: 10 min
- Portions: 1

## Ingredients

- 150 g Rice, cooked
- 100 g Tuna in its own juice, drained
- 100 g Cucumber
- 50 g Tinned sweetcorn, drained
- 20 g Spring onions
- 50 g Yoghurt, 1.5 % fat
- 1 tsp Cider vinegar (5 g)
- Salt, to taste
- Pepper, to taste
- Paprika, to taste

## Method

1. Dice the cucumber, slice the spring onion, drain the tuna and sweetcorn.
2. Stir the yoghurt with vinegar, salt, pepper and a little paprika.
3. Put the rice in a bowl and spread the tuna, cucumber and sweetcorn on top.
4. Serve with the yoghurt sauce and the spring onions.

## Nutrition

| Nutrient | per portion | per 100 g |
| --- | ---: | ---: |
| Energy | 363 kcal | 76 kcal |
| Protein | 33.1 g | 7 g |
| Fat | 2.9 g | 0.6 g |
| Carbohydrates | 48.2 g | 10.2 g |
| Fibre | 4.1 g | 0.9 g |

Calculated with the values of the German food composition database BLS 4.0. Spoons are level, their weight comes from the USDA database, an egg counts as 50 g without shell. Seasonings to taste are not counted. Per 100 g refers to the weight of the ingredients before cooking.

## Good to know

- Calculated with cooked rice. Cool cooked rice from the day before quickly and keep it in the fridge.
- Tuna in oil has much more fat. For this recipe take the one in its own juice.

**Storage:** Mixed and covered in the fridge for 2 to 3 days.

## Sources

- [Max Rubner-Institut: German food composition database (BLS) 4.0, CC BY 4.0](https://doi.org/10.25826/Data20251217-134202-0)
- [USDA FoodData Central, SR Legacy: weights of spoons, cloves and eggs](https://fdc.nal.usda.gov/)
- [BfR: Correct cooling of food in private households (German)](https://www.bfr.bund.de/fragen-und-antworten/thema/korrektes-kuehlen-von-lebensmitteln-im-privathaushalt/)

Original recipe: https://kostenlos-abnehmen.de/en/rezepte/thunfisch-reis-bowl

If you use the recipe, please name kostenlos-abnehmen.de and link it. The nutrition values come from the BLS 4.0 of the Max Rubner-Institut (CC BY 4.0).