Canned tuna packed in olive oil and lemon pepper is the hero here, folded warm into buttered rice with garlic and a scatter of fresh herbs. This is what you make when the cupboard is bare and time is short.

Serves 2. 25 minutes, 8 at the stove.

About 720 calories a serving, 25 g protein, 121 g carbohydrate, 14 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring 1.5 cups salted water to a boil in a small pot, stir in 3/4 cup rice, and return to a boil. Reduce heat to low and cover, setting a timer for 18 minutes.18 min
2. While the rice cooks, peel and mince 2 garlic cloves. Open the tuna can and pour the oil into a medium saucepan over medium-low heat, then add the minced garlic and warm through for 1 minute until fragrant.
3. Add the tuna with its peppery seasonings to the garlic oil and warm gently for 2 minutes, breaking it apart lightly with a wooden spoon as it heats.2 min
4. When the rice is tender and the water is absorbed, stir 2 tablespoons butter into the rice along with a pinch of salt and pepper. Fold the warm tuna and its oil into the rice, stirring gently to combine without breaking the fish into threads.
5. Divide between two bowls and serve warm.

Note Swap canned white beans or chickpeas for the tuna if you prefer, warming them the same way. Leftovers keep in the refrigerator for two days and reheat gently with a splash of water. Serve with a cold salad or steamed green vegetable.