Tuna and Broccoli with Lemon-Caper Brown Rice
Serves 4; 1 cup tuna mixture and 1/2 cup rice per serving
Although this dish tastes like a casserole, it?s prepared on the stovetop.
Ingredients
1 1/4 cups fat-free, low-sodium chicken broth
1 tablespoon capers, rinsed and drained
1 teaspoon grated lemon zest
1 cup uncooked instant brown rice
1 1/2 cups fat-free, low-sodium chicken broth
3 tablespoons all-purpose flour
1/2 teaspoon salt-free all-purpose seasoning
1/4 teaspoon salt
1/2 cup fat-free half-and-half
2 cups frozen broccoli florets, thawed
9-ounce can albacore tuna in spring or distilled water, drained
1/4 cup shredded or grated Parmesan cheese
Cooking Instructions
In a medium saucepan, bring the 1 1/4 cups broth, capers, and lemon zest to a simmer over medium-high heat. Stir in the rice. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the rice is tender and has absorbed the liquid. Cover partially to keep warm.
Meanwhile, in a separate medium saucepan, whisk together the 1 1/2 cups broth, flour, all-purpose seasoning, and salt until smooth. Bring to a simmer over medium-high heat. Simmer for 2 to 3 minutes, or until thickened, whisking occasionally. Whisk in the half-and-half. Cook on medium for 2 to 3 minutes, or until the mixture is warmed through, whisking occasionally.
Stir in the broccoli, tuna, and Parmesan. Cook for 2 to 3 minutes, or until warmed through.
To serve, spoon the rice mixture into bowls. Top with the tuna mixture.
Nutrition Analysis (per serving)
246Calories
4.0 gTotal Fat
1.5 gSaturated Fat
0.0 gTrans Fat
1.0 gPolyunsaturated Fat
1.0 gMonounsaturated Fat
30 mgCholestrol
613 mgSodium
27 gCarbohydrates
2 gFiber
4 gSugar
24 gProtein
Dietary Exchanges
2 starch, 2 1/2 very lean meat
