Tuesday - Tuna, Corn & Kumara Pilaf
Tuna,
Corn & Kumara Pilaf
Serves 4 Prep 10 minutes Cook 20 minutes
Nutrition 2228kj; 6g fat (1g sat); 30g protein; 85g
carbohydrate; 5g fibre a serve Cost $3.45 a serve
·
450g kumara, peeled, cut into 1cm pieces
·
2 teaspoons vegetable or sunflower oil
·
1 onion, finely chopped
·
2 cloves garlic, crushed
·
2 tablespoons mild curry powder
·
cups long-grain white rice
·
2 large chicken stock cubes
·
1 cup frozen corn kernels, thawed
·
425g can tuna in springwater, drained, flaked
·
⅓ cup coriander
leaves
Preheat the oven to 220°C/200°C fan-forced. Combine kumara
with half the oil. Place on a baking tray. Bake for 15 minutes or until tender.
Meanwhile, heat remaining oil in a large saucepan over
moderate heat. Cook and stir onion for 2 minutes or until soft. Add garlic and
curry powder; cook and stir for 1 minute or until fragrant. Stir in rice; cook
and stir until well combined. Add crumbled stock cubes and 3 cups water. Bring
to the boil. Reduce heat. Simmer, covered, for 12 minutes or until liquid is
absorbed and rice is tender (craters will appear on surface). Remove from heat.
Add corn. Stand for 2 minutes.
Add kumara, tuna and half the coriander to rice. Season.
Serve sprinkled with remaining coriander.
