Recipe Corner: Quick Brown Rice with Tuna and Green Beans

by Lorna Sass

From my just-published Whole Grains for Busy People, here's a last-minute skillet supper you can toss together if you keep Kraft Minute Brown Rice, canned tuna packed in olive oil, and frozen green beans on hand.

Toasting the quick brown rice before steaming it enhances the grains' flavor. Serve this hearty main dish on its own or with a side salad. Double the recipe if you want to make 4 portions or enjoy some leftovers for lunch.

Quick Brown Rice with Tuna and Green Beans

Serves 2

  • 1 package (9 ounces) frozen cut green beans
  • 1 can (6 ounces) tuna packed in olive oil
  • 1 medium onion, coarsely chopped
  • 1 teaspoon dried Italian seasoning blend
  • 1/2 teaspoon granulated garlic
  • 1 cup Minute brown rice, preferably Kraft-brand
  • 1 tablespoon balsamic vinegar
  • 1/4 cup coarsely chopped sun-dried tomatoes (oil-packed)
  • Salt and freshly ground black pepper (optional)

Set the green beans in a colander and run hot water over them. Separate any that are stuck together. Set aside.

Drain the oil from the canned tuna directly into a medium skillet for which you have a cover. Set over medium-high heat and, when the oil is hot, add the onion, herbs, and garlic. Cook for 1 minute.

Stir in the rice. Continue cooking, stirring occasionally, until the onions are lightly browned, 3 to 4 minutes. Add the balsamic and cook until it evaporates, about 10 seconds.

Stir in 1 cup of water and bring to a boil. Cover and cook over medium heat for 5 minutes.

Stir in the green beans and sun-dried tomatoes. Cover and cook over medium heat, stirring occasionally, until the rice is done and the green beans are tender but still firm, 3 to 5 minutes. Stir in a few tablespoons of water during this time if the mixture becomes dry.

Add the tuna to the skillet, flake it, and stir it in. Add salt and pepper to taste.

Adapted from Whole Grains for Busy People by Lorna Sass.  Copyright 2009.  Published by Clarkson Potter Publishers, a division of Random House, Inc.

This will be my last column for the Local Harvest newsletter. Please visit my web site www.lornasass.comand sign up for my blog to receive more recipes and to keep in touch.

Photo: David Prince

Lorna Sass is a widely published food writer and an award-winning cookbook author. Her Whole Grains Every Day, Every Way cookbook won the 2007 James Beard Foundation award for the best cookbook in the Healthy Focus category. Visit her listing on our website.

Back to the January 2009 Newsletter