Sweet potatoes are loaded with vitamin A, giving each and every serving of this quick and easy island- spiced one-pot dinner 130 percent of your daily requirement. The flavor is slightly exotic, but with whole-family appeal – a combination of sweet and spicy (not too hot) with a subtle tang of tomato.  Rinsing the rice before cooking it helps it cook faster, but if you would rather skip that step, dinner will just take another five minutes on the stove.

1 cup basmati or jasmine (or regular long grain) rice, rinsed and drained 
1/3 cup curry sauce        
2 cans (6 oz each) tuna or salmon, drained, broken in large pieces  
1 can (14.5 oz) diced tomatoes, drained     
1 can (15 oz) cut sweet potatoes in light syrup, coarsely cut

Bring 1 1/3 cups water to a boil over high heat in a large frying pan.  Stir in the rice until moistened.

Stir in curry sauce. Scatter tuna and tomatoes evenly over top of the skillet mixture, and then arrange sweet potatoes on top. Cover and return to a boil.  Reduce heat to medium and boil gently until rice is tender, about 12 minutes.

Serving Suggestion: Garnished with chopped cilantro, if desired.

Total cost: $8.71

Calories 400; Total fat 4g; Saturated fat1.5g; Cholesterol 35mg; Sodium 650mg; Carbohydrate 64g; Fiber 3g; Protein 26g; Vitamin A 130%DV*; Vitamin C 40%DV; Calcium 8%DV; Iron 15%DV

*Daily Value