Quick Brown Rice With Tuna and Green Beans

1 day ago 3

Democracy Dies successful Darkness

If you've been trying to enactment much full grains into your weeknight meals, fto Wednesdays beryllium the spot to start. Today's retro-inspired skillet supper is the archetypal of six consecutive recipes that volition diagnostic a different, quick-cooking full grain.

Cookbook writer Lorna Sass is sharing 3 recipes from her latest cookbook positive 3 whole-grain recipes exclusively for Post readers. She's done overmuch enactment successful investigating caller whole-grain products and volition supply that penetration arsenic well.

Instant brownish atom is archetypal up. Sass prefers utilizing (Kraft) Minute brand, due to the fact that it ends up with a amended texture than different brands connected the market, she says. Toasting the speedy brownish atom earlier steaming it enhances the grains' flavor.

The look tin beryllium chopped successful half, but it's champion to usage the aforesaid magnitude of lipid (1/4 cup). Serve this amazingly hearty main crockery connected its ain oregon with a broadside salad. Leftovers sensation large cold.

Adapted from Sass's "Whole Grains for Busy People" (Clarkson Potter, 2009).

Ingredients

12 ounces to 16 ounces frozen chopped greenish beans
1 1/2 mean reddish oregon yellowish onions
1/2 cupful oil-packed sun-dried tomatoes
2 6-ounce cans oil-packed tuna, lipid reserved from 1 can
2 teaspoons dried continent seasoning blend
1 spoon granulated ail pulverization (do not usage ail salt)
2 cups (uncooked) instant brownish rice, preferably Minute marque (see headnote)
2 tablespoons balsamic vinegar
2 cups water, positive much arsenic needed
Salt
Freshly crushed achromatic pepper

Nutritional Facts

Per serving

Calories
578
Fat
12 g
Saturated Fat
1 g
Carbohydrates
83 g
Sodium
438 mg
Cholesterol
26 mg
Protein
33 g
Fiber
8 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from Sass's "Whole Grains for Busy People" (Clarkson Potter, 2009).

Tested by Bonnie S. Benwick.

Published March 12, 2026