Mediterranean Herb Tuna & Brown Rice Energy Bowl

Ingredients

• 160 g canned tuna in spring water, drained — flaked
• 120 g brown rice — uncooked, rinsed
• 60 g baby spinach — roughly chopped
• 120 g zucchini — small dice
• 15 ml extra virgin olive oil — divided
• 3 g dried italian herb mix — crushed between fingers
• 360 ml low sodium vegetable broth — warmed
• 1 pinch salt — or to taste optional

Instructions

1. Add the rinsed brown rice and warm vegetable broth to a small pot, bring to a gentle boil, then reduce to low, cover, and simmer for 12–15 minutes until the rice is tender and most liquid is absorbed.
2. While the rice cooks, heat 10 ml of olive oil in a non-stick pan over medium-low heat, add the diced zucchini and a pinch of salt, and sauté for 4–5 minutes until soft but not browned to keep flavors and smells mild.
3. Stir the chopped baby spinach into the pan with zucchini and cook for 1–2 minutes until just wilted, then turn off the heat.
4. In a bowl, combine the flaked tuna with the remaining 5 ml olive oil and the dried Italian herb mix, gently mixing to coat the tuna without breaking it up too much.
5. When the rice is done, let it sit covered for 3 minutes, then fluff gently with a fork and divide between two small bowls.
6. Top each bowl with the warm zucchini-spinach mixture and the herbed tuna, sprinkling with additional herbs or a small pinch of salt if desired.
7. Let the bowls cool slightly to lukewarm before eating, which can be gentler on the stomach if you are sensitive while on GLP-1 medication.