1-2 onions, chopped
1 tbsp extra virgin coconut or olive oil
1/2 cup brown rice per person, washed and drained
2 1/2 parts chicken stock to 1 part rice
6 med/large ‘cubes’ of frozen spinach
1 -2 handfuls of frozen broccoli
1 large handful mushrooms, finely sliced
1-2 200g cans of tuna
200g feta cheese cubed
Saute the onions for a few minutes til translucent and soft. Stir in the rice and saute for a minute before adding the stock. Cover and simmer on as low a heat as possible for at least 30 minutes (depending on what type of brown rice you are using) making sure you check the moisture level of the rice every ten minutes. If it is drying out or the texture is too chewy for you, add more stock as needed.
About fifteen minutes before you think the rice will be the texture you prefer, lift the pan lid quickly, the spinach and broccoli on top of the rice and cover again. This is a good time to recheck the moisture of the rice again before replacing the lid as you need to keep as much steam and heat in the pan for remaining cooking time.) While this cooks, saute the mushrooms on the side for a few minutes.
Once the rice etc is cooked, turn off the heat, add the mushrooms, feta and tuna, replace the lid and leave the pan to stand for about five minutes. Then stir the pan contents evenly and serve up with natural yoghurt if preferred.