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Cheesey Tuna Rice

5th December 2019


  • 11⁄2 cup vegetable stock
  • 1 cup full cream or enriched milk
  • 1 cup long grain rice
  • 1 large can tuna (425g in oil), drained and flaked
  • 1 cup grated cheese
  • 1 tablespoon chopped parsley or dried herbs


  1. Combine 1 cup of stock and milk in a medium-sized saucepan. Heat over medium-high heat, stirring occasionally
  2. When boiling remove from heat
  3. Add rice and stir well
  4. Return to heat and bring to the boil
  5. Once boiling, reduce heat, cover with tight-fitting lid and simmer for about 12-15 minutes stirring occasionally until liquid is absorbed and rice is tender
  6. If rice is still firm, add extra stock 2 tablespoon at a time and continue to cook until rice is tender
  7. Add tuna to rice, cook for one more minute then turn off heat, gently mix in cheese and parsley and leave the lid on 5 minutes before serving

Per serve: 2000kJ, 22g protein

: you can freeze the leftovers