Tuna and Green Beans with Rice
Elevate your weeknight dinner routine with this delicious and wholesome Tuna and Green Beans with Rice recipe! Combining fluffy, perfectly steamed white rice with tender-crisp green beans and protein-packed canned tuna, this dish is a perfect harmony of flavor and nutrition. Sautéed garlic and a splash of soy sauce infuse the ingredients with a savory richness, while a touch of fresh lemon juice brightens the dish, making every bite irresistible. Ready in just 35 minutes, this one-pan wonder is both quick and budget-friendly, ideal for busy evenings. Serve it as a satisfying standalone meal, and don’t forget to garnish with vibrant chopped green onions for an extra pop of color and taste. Healthy, hearty, and easy to prepare, this is a recipe you’ll return to again and again!
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Recipe Information
Ingredients
- 1 cup White rice
- 2 cups Water
- 1 teaspoon Salt
- 2 tablespoons Olive oil
- 1 cup Fresh green beans
- 2 cloves Garlic cloves, minced
- 2 5-ounce cans Canned tuna in water, drained
- 1 tablespoon Soy sauce
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 2 stalks Green onions, chopped (optional)
Instructions
Rinse the white rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed rice, 2 cups of water, and 1 teaspoon of salt. Bring to a boil, reduce the heat to low, cover, and let it simmer for 15-20 minutes or until the rice is cooked and the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
While the rice is cooking, prepare the green beans by trimming the ends and cutting them into bite-sized pieces.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Add the green beans to the skillet and cook for 5-7 minutes, stirring occasionally, until they are bright green and tender-crisp.
Stir in the drained tuna, breaking it into chunks. Cook for 2 minutes to warm through.
Add the soy sauce, black pepper, and lemon juice to the skillet. Stir well to combine and heat for another minute.
Serve the tuna and green bean mixture over the cooked rice. Garnish with chopped green onions if desired.
Nutrition Facts
Calories |
865 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3790 mg | 165% | |
| Total Carbohydrate | 62.0 g | 23% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 6.0 g | ||
| Protein | 82.8 g | 166% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 172 mg | 13% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1337 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
