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Related recipes: 12 Best Foods, Beans and Grains, Broccoli, Garlic, High Fiber, Kid-Friendly, Low-Carb, Main Dishes, Onions, Quick & Easy, Seafood, Tomatoes, Tuna, Vegetables
Add these dishes to make a full meal:
Crunchy Pear & Celery Salad
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.
Quick & EasyYield: 4 servings
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.
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The information presented in the Food Guide 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 September 2008.
