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-> [Asian, Chinese, Diabetic, Ethnic, Fish, Seafood, Vegetables] -> [Tuna pilaf Recipe] |
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Tuna pilaf
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| Artist: |
_ |
| Categories: |
Asian, Chinese, Diabetic, Ethnic, Fish, Seafood, Vegetables |
| Yield: |
8 |
| Rating: |
0 |
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Ingredients:
| 2
| | Green onions, chopped | | 1
| tsp | Reduced-calorie margarine | | | -melted | | 2 1/2
| cup | Water | | 1
| cup | Long-grain rice, uncooked | | 1
| pack | (10 oz.) frozen mixed | | | -Oriental vegetables, thawed | | 1
| can | (10 oz.) tuna in water | | | -drained and broken into | | | -chunks | | 1
| tbsp | Reduced-sodium soy sauce |
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Procedures:
| 1 | Saute" onions in margarine in a large saucepan until onions are tender. | | 2 | Add water; bring to a boil. | | 3 | Stir in rice; cover, reduce heat, and simmer 20 to 25 minutes or until rice is tender and liquid is absorbed. | | 4 | Add mixed vegetabes. | | 5 | Cook over low heat 5 minutes or until vegetables are tender. | | 6 | Add tuna and soy sauce; stir. | | 7 | Serve warm. | | 8 | Yield: 8 servings. | | 9 | Nutritional information per ?cup serving: calories - 275, protein - 14 gm., fat - 1 gm., carbohydrates - 18 gm., cholesterol - 13 mg., sodium - 454 mg., fiber - 2 gm. | | 10 | Diabetic food exchanges: starch - 1, lean meat - 1, vegetable - 1 |
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