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Meal prep: rice

• Sara Buenfeld

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Each box serves 1

Easy

Prep: 10 mins

Cook: 25 mins

A star rating of 3.9 out of 5.13 ratingsRate

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Eat well at work with two lunchboxes made from the same rice base – one with tuna, the other with feta and beetroot. They're gluten-free and high in protein

Gluten-free

Healthy

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Showing items 1 to 3 of 3

Meal prep: pasta

A star rating of 4 out of 5.24 ratings

Beetroot, bean & feta salad

A star rating of 4.3 out of 5.16 ratings

Griddled tuna with bean & tomato salad

A star rating of 4.6 out of 5.22 ratings

Ingredients

Nutrition

Units:

MetricUS

For the rice base & dressing

• 100g brown basmati rice

• 1 red onion

  finely chopped

• 1 tsp vegetable bouillon

• ½ tsp dried oregano

• 2 tsp rapeseed oil

  preferably cold-pressed

• 2 tsp cider vinegar

For the tuna salad box

• 80g canned sweetcorn

  (no salt or sugar)

• 2 spring onions

  chopped

• ½ red pepper

  chopped

• 120g can tuna

  in spring water

For the feta & beetroot salad box

• 210g can chickpeas

  drained

• 1 cooked beetroot

  sliced then cut into strips

• 25g feta

  crumbled

• 2-3 walnut

  halves, broken

• big handful rocket

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Nutrition: Tuna salad

• kcal499

  low

• fat13g

• saturates2g

• carbs58g

• sugars14g

• fibre8g

• protein34g

• salt0.4g

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Method

• step 1

  Put the rice in a medium pan with the onion, bouillon and oregano. Pour in 300ml water, then bring to the boil. Cover, turn down the heat and simmer for 25 mins until tender and the water has been absorbed. Meanwhile, mix the oil and vinegar.

• step 2

  Divide the rice between two lunchboxes. Add the corn, spring onion, red pepper and tuna to one box, and the chickpeas, beetroot, feta and walnuts to the other. Spoon the dressing into both boxes, then add the rocket to the beetroot one, but don’t toss through until just before eating, or better still, add on the morning that you are eating it. Will keep for two days in the fridge.

RECIPE TIPS

NUTRITIONAL INFORMATION

Tuna salad: 499 kcals, fat 13g, saturates 2g, carbs 58g, sugars 14g, fibre 8g, protein 34g, salt 0.4g

NUTRITIONAL INFORMATION

Beetroot & feta salad: 552 kcals, fat 18g, saturates 5g, carbs 70g, sugars 12g, fibre 12g, protein 20g, salt 0.9g

Recipe from Good Food magazine, September 2017

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A star rating of 3.9 out of 5.13 ratings

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