Brown rice with tuna and zucchini

Brown rice with tuna and zucchini is one of the most full meals from a nutritional point of view. It contains all important nutritional groups in a balanced way: carbohydrates, provided by rice; proteins, provided by tuna; fats, provided by evo oil; dietary fiber and vitamins, provided by zucchini.

What you need

  • Brown rice -> 80g
  • Tuna (in brine) -> 100g
  • Zucchini -> 2
  • EVO oil -> 10 ml
  • Salt -> what is necessary
  • Pepper and garlic -> what is necessary


Begin by frying lightly garlic in oil, add the red pepper and immediately after the zucchini cut into cubes. Sautee ten minutes on high heat, add salt and then tuna. Continue to cook until tuna is sufficientely browned. Meanwhile boil water, add salt and then the rice. Drain it a minute ahead of schedule and go over in the pan with the sauce.


You can keep the rice in the refrigerator for 2-3 days at most. As said, it is a meal very good nutritionally, which can be eaten at lunch or even better after workout.

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