Tuna sa integralnim pirincem i povrcem (Tuna with integral rice and vegetables)

Vecera

Sastojci: 125g integralnog pirinca + 500ml vode, 2x180g tune (iz konzerve ocedjene) ili 400g pileceg mesa + 2 kasike meda + sok od pola limuna + 1/2 kasicice mediteranskog zacina + prstohvat morske soli, 5 sargarepa, 2-3 tikvice, 1 kasicica maslinovog ili avokado ulja.

Priprema:

1) Oljustiti sargarepu i tikvice. Iseci na 2 do 3 cm komade. Pilece meso oprati vodom i obrisati. Pirinac dobro oprati.

2) U pleh staviti papir za pecenje. Staviti sargarepu i tikvice. Poprskati sa maslinovim ili avokado ulje, posoliti. Peci u prethodno zagrejanoj rerni na 180C oko 30 minuta.

3) Ako pripremate pilece meso, napravite preliv od meda i soka od limuna.

4) U serpu staviti pirinac i preliti vodom. Pustiti da prokljuca i smanjiti na srednje nisku temperaturu (3), poklopiti i kuvati 50 minuta. Ako je potrebno dodati jos malo vode. POvremeno promesati. Skloniti sa sporeta i ostaviti da odstoji. Promesati viljuskom.

5) U pleh staviti papir za pecenje. Staviti pilece meso. Preliti prelivom. Zaciniti mediteranskim zacinom i morskom solju. Peci u prethodno zagrejanoj rerni na 200C oko 20 do 25 minuta. Nakon 10 do 12 minuta okrenuti. Ili, staviti zicu na pleh, poredjati pilece meso i peci 20 do 25 minuta bez okretanja.

6) U plasticnu posudu staviti cetvrtinu pirinca, do njega, 1 parce pileceg mesa ili pola kolicine tune, zatim povrce.

7) Kada se ohladi cuvati u frizideru do 4 dana.

Dinner

Ingredients: 125g wholemeal rice + 500ml vode, 2x180g tuna (from a can drained) or 400g chicken + 2 tablespoons honey + juice of half a lemon + 1/2 teaspoon Mediterranean spice + pinch of sea salt, 5 carrots, 2-3 zucchini, 1 teaspoon olive or avocado oil .

Preparation:

1) Peel the carrots and zucchini. Cut into 2 to 3 cm pieces. Wash the chicken with water and wipe. Wash rice well.

2) Place the baking paper in the baking tray. Put carrots and zucchini. Sprinkle with olive or avocado oil, salt. Bake in a preheated oven at 180C for about 30 minutes.

3) If you are preparing chicken, make a dressing of honey and lemon juice.

4) Put rice in a pot and pour water over it. Bring to the boil and reduce to medium-low heat (3), cover and cook for 50 minutes. If necessary add a little more water. Stir occasionally. Remove from the heat and let stand. Stir with a fork.

5) Put baking paper in the tray. Put the chicken. Drizzle with topping. Season with Mediterranean spice and sea salt. Bake in a preheated oven at 200C for about 20 to 25 minutes. After 10 to 12 minutes turn. Or, put a wire on a baking tray, arrange the chicken and bake for 20 to 25 minutes without turning.

6) Put a quarter of rice in a plastic bowl, next to it, 1 piece of chicken or half the amount of tuna, then vegetables.

7) When cool, store in the refrigerator for up to 4 days.