With its rainbow of colors, this all-in-one dinner looks and tastes great.

　　

Ingredients

serves 4, 2 cups per serving

　　1 cup uncooked instant brown rice

　　1 tablespoon olive oil

　　1 medium green bell pepper, diced

　　1 medium red bell pepper, diced

　　1 medium yellow bell pepper, diced

　　1 large red onion, diced

　　1 pound tuna, rinsed and patted dry

　　1 8-ounce can pineapple chunks in their own juice, undrained

　　6 ounces pineapple juice

　　1 teaspoon ground ginger

　　1 teaspoon soy sauce (lowest sodium available)

　　

Step 1

Prepare the rice using the package directions, omitting the salt and margarine.

　　

Step 2

Meanwhile, in a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell peppers and onion, covered, for 10 to 12 minutes, or until they begin to soften, stirring frequently.

　　

Step 3

Cut the fish into 1-inch strips. When the bell peppers and onion are ready, add the fish, undrained pineapple, and pineapple juice to the skillet. Cook, uncovered, for 4 to 7 minutes, or until the fish is the desired doneness.

　　

Step 4

Reduce the heat to low. Stir in the rice, ginger, and soy sauce. Cook, uncovered, for 2 minutes or until heated through.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 333

　　

Step 7

Total Fat: 5.5g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 3.0g

　　

Step 12

Cholesterol: 51mg

　　

Step 13

Sodium: 90mg

　　

Step 14

Carbohydrates: 40g

　　

Step 15

Fiber: 4g

　　

Step 16

Sugars: 16g

　　

Step 17

Protein: 30g

　　

Step 18

Dietary Exchanges

　　

Step 19

1 Starch

　　

Step 20

1 Fruit

　　

Step 21

2 Vegetable

　　

Step 22

3 Lean Meat

　　American Heart Association Quick & Easy Meals