Posted by: lornasass | January 7, 2009


Check out the first of my six quick-cooking recipes running in The Washington Post’s Wednesday Food Section starting this week. This one is adapted from my hot-off-the-press WHOLE GRAINS FOR BUSY PEOPLE.

Quick Brown Rice with Tuna and Green Beans

Serves 4

  • • 12 to 16 ounces frozen cut green beans
  • • 1 1/2 medium red or yellow onions
  • • 1/2 cup oil-packed sun-dried tomatoes
  • • 2 6-ounce cans oil-packed tuna, oil reserved from 1 can
  • • 2 teaspoons dried Italian seasoning blend
  • • 1 teaspoon granulated garlic powder (do not use garlic salt)
  • • 2 cups (uncooked) instant brown rice, preferably Kraft-brand Minute
  • • 2 tablespoons balsamic vinegar
  • • 2 cups water, plus more as needed
  • • Salt
  • • Freshly ground black pepper

Place the green beans in a colander and run hot tap water over them to take the chill off and help separate any beans that are frozen together.

Coarsely chop the onions; there should be 1 1/2 to 2 cups. Coarsely chop the sun-dried tomatoes (no need to blot them dry).
Drain the oil from 1 of the cans of tuna into a large skillet; there should be about 1/4 cup total. Reserve the tuna; drain and discard the oil from the second can, reserving the tuna.

Heat the oil over medium-high heat, then add the onions, Italian seasoning blend and garlic powder, stirring to coat. Cook for 2 to 3 minutes, stirring. Add the rice and mix to incorporate; cook for 3 to 4 minutes, until the rice has lightly browned. Add the balsamic vinegar and cook for about 20 seconds, stirring, until it evaporates.

Add the water and let the mixture come to a boil, then reduce the heat to medium, cover and cook for 5 to 7 minutes, stirring occasionally.

Add the defrosted green beans and the sun-dried tomatoes, mixing well, then cover and cook for 5 to 7 minutes, until the green beans and the rice are just tender. Uncover to stir occasionally; if the mixture seems dry add a few tablespoons of water as needed.

Add the tuna from both cans, flaking it with a fork as you work. Mix well and remove from the heat. Season with salt and pepper to taste. Serve hot, warm or at room temperature.


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