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Tuna and sweetcorn pilaf

Tuna and sweetcorn pilaf

https://www.coop.co.uk/recipes/tuna-and-sweetcorn-pilaf

Make this easy pilaf for dinner using ingredients from your storecupboard

  • Feeds 4 Feeds 4
  • Ready in 20 minutes

Each serving contains

  • Energy
    21%
    1774kj 421kcal
  • Fat
    Low 11%
    8g
  • Saturates
    Low 6%
    1.1g
  • Sugar
    Low 6%
    5.4g
  • Salt
    Med 25%
    1.49g

% of adult’s reference intake | Carbohydrates per serving : 59g

Ingredients

  • 1 tbsp Co-op olive oil
  • 3 tbsp tikka curry paste
  • 250g Co-op basmati rice
  • 550ml hot vegetable stock, made with 1 stock cube
  • 2 x 198g cans Co-op sweetcorn, drained
  • 290g can Co-op garden peas, drained
  • 2 x 160g cans Co-op tuna chunks in spring water, drained
  • Mango chutney and Indian pickle, to serve (optional)
  • Co-op spicy Indian inspired 10 minute marinade (optional)

Method

  1. Heat the oil in a saucepan and fry the curry paste for 1 minute
  2. Stir in the rice to coat, then pour in the stock, along with the sweetcorn and peas
  3. Bring to the boil, then turn the heat to low and cover
  4. Simmer gently for 12 mins
  5. Take off the heat and leave for 5 mins before stirring in the tuna
  6. Cover and leave for a further 5 mins, so the rice is light and fluffy
  7. Serve with the chutney and pickle, if using

Optional: Add 1/2 a packet of Co-op spicy Indian inspired 10 minute marinade to the curry base at step 3 before simmering.

1/2 a sachet of marinade provides:

  • 38kcal (2%)
  • 1.7g fat (2%)
  • 0.4g sat fat (2%)
  • 1.7g sugars (2%)
  • 0.44g salt (7%)

% of an adult's reference intake. Typical values per 100g: Energy 395kj/95kcal

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