1 x 130g tin of tuna, drained
1 can of concentrated cream of mushroom soup made up to 1 pint/600ml
4ozs/125g  long grain rice, washed
mixed red and green peppers
small packet of frozen peas
1 onion, finely chopped
1 clove of garlic, crushed
4 ozs/125g fresh mushrooms, sliced

Put all the ingredients in a medium size casserole, except the mushrooms, and stir well.  Cook in a moderate oven: 180C/375F/Gm 5/6 for about an hour.  Stir well after this time and cook for another 15 mins then add mushrooms and cook until rice is tender - usually another 15 minutes.  Cooking times may vary according to type of rice used and the peculiarities of the oven.

NB  6ozs/175g of pasta may be substituted for rice and adjust cooking time accordingly.
veggies can be varied to suit.  Celery, carrots finely chopped work well.  Tinned mushrooms if fresh are not available.

This recipe was given to me by my boss when I worked in a health food shop many moons ago.  Thank you Iris this is such a good store cupboard standby particularly when i have forgotten to defrost meat in  time for our next meal.