GF DF Tuna Bake

The microwave version of this recipe makes an easy, filling, nutritious and delicious lunch.

Ingredients:
2 cups wholegrain rice
1 can (14 oz) diced tomatoes (about three fresh tomatoes or 1 3/4 cups)
1 cup mixed frozen vegetables
salt and pepper to taste
1 tablespoon worcester sauce (optional)
1/4 cup mayonnaise (adjust to taste)
1/2 of an onion finely diced
1 can (7 oz) drained tuna.

Stove-top/Oven:
Heat oil in a dutch oven (or other pot that is both stove-top and oven safe). Fry the onion until soft. Remove from the heat add the rice and stir to coat with the oil. Add the tomatoes, three cups water, and Worcester sauce. Put back on the stove on high and bring to a boil. Transfer to the oven and bake covered for 30 minutes. Add the frozen mixed vegetable, stir well and bake a further 20 minutes. Add more water if necessary. Stir in the tuna and bake a further 10 minutes.

Microwave:
Pour the rice, three cups water, the tomatoes, the vegetables, salt and pepper in a microwave safe dish. Cover and microwave for 45 minutes (or use the rice setting). Let sit for five minutes. Mix mayonnaise, Worcester sauce, onion and the can of drained tuna into the rice. For a milder onion flavor add the onion to the rice before microwaving.