Use either frozen or fresh vegetables
In a deep microwave dish add 2 tbsp each of mixed slice peppers, sliced onion, brocolli florets, green beans, pea, sliced mushrooms, diced garlic and tomato puree (or ketchup will do). Add 1tbs each of worcester sauce, balsamic vinegar and vegetable oil. Cover and microwave for 3 minutes.
Place one thick tuna steak in the centre of the dish and sprinkle on 1tsp of each of the following dried herbs: tarragon, thyme, rosemary and oregano. Rinse 7 tbsp rice with water then add to the mix. Add 1tsp teriyaki and oyster sauce (half a chicken stock cube will do if you haven't got these sauces). Add 300 ml boiling water evenly over the top and stir in.
Microwave for 7 minutes, stir; microwave 7, stir. Add 2 handfuls of washed fresh spinach leaves and microwave a further minute. The rice should have absorbed all of the liquid. Sprinkle dried basil over the top of the food.
Leave covered a further 3 minutes before serving.
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