Rush Hour Gourmet

If you've been trying to work more whole grains into your weeknight meals, let cookbook author Lorna Sass help with a recipe from her latest cookbook.

4 servings

12 to 16 ounces frozen cut green beans

11/2 medium 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 (not garlic salt)

2 cups (uncooked) instant brown rice, preferably Minute brand (see note)

2 tablespoons balsamic vinegar

2 cups water, or more

Salt and fresh ground pepper

1.

Place the green beans in a colander; run hot tap water over them to separate beans that are frozen together.

2.

Coarsely chop the onions; coarsely chop the sun-dried tomatoes (no need to blot them dry).

3.

Drain the oil from 1 can of tuna into a large skillet; reserve the tuna; drain and discard the oil from the second can, reserving the tuna.

4.

Heat the oil over medium-high heat, then add the onions, Italian seasonings 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.

5.

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.

6.

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

7.

Add the tuna from both cans, flaking it with a fork. Mix well and remove from the heat. Season with salt and pepper to taste, and serve.

Note:

Lorna Sass has tested many new whole-grain products and prefers (Kraft) Minute brand instant brown rice,because she says it ends up with a better texture.

Per serving:

578 calories, 33 grams protein, 83 grams carbohydrates, 12 grams fat, 26 milligrams cholesterol, 438 milligrams sodium, 8 grams dietary fiber.