Tuna and White Bean Skillet Dinner
Serves: 4
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.
Calorie: 199, Proteins: 20 g, Total Fat: 7 g, Fiber: 7 g.
Preparation
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.