Tuna, Broccoli, and White Bean Skillet Dinner
Farm-stand broccoli and home-cooked beans will elevate this quick, simple meal to a treat, especially when you also use a pungent Tuscan olive oil or Olio Verde from Sicily. You can opt for frozen broccoli and canned beans when time is short.
- 4 cups bunch broccoli, cut in 1 inch florets, or frozen broccoli florets
- 2 tsp extra-virgin olive oil
- 1 small red onion, chopped
- 1 clove garlic, finely chopped
- 1/4 tsp red-pepper flakes
- 1 (6 ounce) can light tuna packed in olive oil, drained
- 1 (14 ounce) can cannellini beans, drained and rinsed
- 1/4 cup chopped oil-packed sun-dried tomatoes
- salt and freshly ground black pepper
- Steam the broccoli 4 minutes, or until crisp-tender. Plunge it immediately into a bowl of ice water or run cold water over it until it is chilled. Drain well and set aside.
- In a deep, medium skillet, heat the oil over medium-high heat. Sauté the onion for 1 minute, then mix in the garlic and pepper flakes. Cook until the onion is soft, 3 minutes longer. Add the tuna, breaking it into 1 inch pieces.
- Add the broccoli, beans, and tomatoes to the skillet, and cook 4 minutes, until they are heated through. Season with salt and pepper, and serve. If there are leftovers, serve them at room temperature as a salad.
Copyright © 2005 by Dana Jacobi
Calories from Fat 61 (37%)
(11%)Total Fat 7g
(5%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Total Carbohydrate 11g
(7%)Dietary Fiber 2g
Sugar Alcohols 0g
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2014.