焗豆金槍魚配飯

食譜視頻

BAKED BEANS AND TUNA WITH STEAMED RICE

4人份量

baked-beans-light-425 tuna-flake-sunflower-oil

用料

洋蔥(切碎)2湯匙植物油或黃油1湯匙
蔥花2湯匙
米飯4杯
雄鷄標™蕃茄汁低脂焗豆425克1/2罐
雄鷄標™油浸金槍魚片185克(瀝干)1罐

嫩煎

在不粘鍋內放入黃油並燒熱鍋。當黃油完全溶化及変熱后,便可炒香洋蔥,跟著,加入金槍魚片和焗豆。煮熱所有食材后,便撒上蔥花。

上菜

將所有焗豆金槍魚都倒進碗內,並配以米飯來吃。在上面再撒上蔥花。

NUTRITION SUMMARY

Nutrient		Value per serving (334g)	%RDI*
Total Calories	(kcal)	496
Carbohydrates	(g)	70	23
Protein	(g)	19.75	39
Total fats	(g)	13.8	21
Saturated fats	(g)	3.6	18
Cholesterol	(mg)	13	4
Dietary fiber	(mg)	6	24
Vitamin B1	(mg)	0.27	17.7
Iron	(mg)	3.40	18.8
Selenium	(mcg)	11.9	17
Manganese	(mg)	0.77	38
sodium	(mg)	449	18

* Based on a 2000 kcal diet

Comments: This delicious blend of tuna & baked beans provides a vast range of health benefits including lowers blood pressure, prevents cancer, arthritis, heart disease. This recipe is loaded with good fats (omega 3 fatty acid) from tuna that helps to maintain higher levels of good cholesterol levels (HDL) compared to bad cholesterol level(LDL) in blood. Also,the high level of manganese from the recipe controls the level of sugar in human blood, thereby preventing diabetes as well as aids bone health. Power on with protein derived from plant (baked beans) as well as animal source (tuna) that is essential for cell growth, muscle growth, strength, tissue repair and recovery and reproduction. Further, one serve of this recipe provides about 19% of our daily intake of iron from baked beans that provide an important source of iron for those who do not eat meat regularly.