Tuna, Broccoli, and White Bean Skillet Dinner

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

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Make it a Meal

Add these dishes to make a full meal:

Crunchy Pear & Celery Salad

Scalloped Potatoes

Fruit Clafouti

Wine Pairings

From 12 Best Foods Cookbook
See other recipes from this cookbook >

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.

Preparation facts

Yield: 4 servings

Ingredients

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

Directions

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

Nutrition facts

Serving Size 1 serving
Calories 199
Calories from Fat 55 (28%)
% Daily Value*
11%Total Fat 7g
5%Saturated Fat 1g
7%Total Carbohydrate 21g
28%Dietary Fiber 7g
40%Protein 20g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.