Food & Drink

Quick fix: juicy tuna kabobs with brown rice

Tuna kabobs are a crunchy, juicy and quick dinner on a stove-top grill or under the broiler.
Tuna kabobs are a crunchy, juicy and quick dinner on a stove-top grill or under the broiler. TNS

Juicy cubes of tuna with a crunchy coating of chopped walnuts are cooked on skewers accompanied by thick rings of zucchini and plump, ripe grape tomatoes. Brown rice with chopped green peppers and onions makes a quick side dish.

To help the cubes of meat and vegetables cook evenly the skewers, I place the tuna on one kabob and the vegetables on another. Also, leave about 1 / 4-inch space between the pieces on the skewer. This way the heat can reach the sides of the food as well as the top and bottom. You can cook the kabobs on a stove-top grill or under the broiler.

Microwaveable brown rice makes this side dish a breeze.

If using wood skewers, be sure to soak in water for about 15 minutes before use. This prevents them burning while on the grill.

Helpful Hints:

– A meaty fish such as halibut or swordfish can be used instead of tuna.

– Pecans, almonds or peanuts can be used instead of walnuts.

– Finely chop walnuts in the food processor.

Countdown:

– Prepare the kabobs.

– Preheat the stove-top grill or broiler

– Cook kabobs.

– While kabobs cook, make rice.

Shopping List:

Here are the ingredients you'll need for tonight’s Dinner in Minutes.

To buy: 3 / 4 pound tuna steaks, 1 small jar low-sugar apricot jam or jelly, 1 small package walnut pieces, 1 medium zucchini, 1 package grape or cherry tomatoes, 1 package frozen chopped onion, 1 package frozen chopped green pepper and 1 8-ounce package 60 or 90 second microwave brown rice.

Staples: Salt and black peppercorns.

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ENTREE

WALNUT CRUSTED TUNA KABOBS

1 / 4 cup low-sugar apricot jam or jelly

2 tablespoons chopped walnuts

3 / 4 pound tuna steaks, cut into 1-inch cubes

1 medium zucchini cut into 1 / 2 inch slices (about 2 cups)

8 grape or cherry tomatoes

4 metal or wooden skewers

Preheat the stove-top grill or broiler. Mix the jam and walnuts together in a bowl. Add the tuna cubes and mix to completely cover the cubes with the walnut mixture. Thread skewers with tuna cubes. Thread zucchini and tomatoes, alternating them, on 2 other skewers. Place skewers on stove-top grill for 5 minutes. Turn and grill 3 minutes. If using a broiler, line a baking sheet with foil and broil the kabobs 5 inches from the heat for the same amount of time. Reduce the cooking time for the tuna to 6 minutes for rare tuna. Makes 2 servings.

Per serving: 365 calories (17 percent from fat), 7.0 g fat (1.0 g saturated, 1.0 g monounsaturated), 78 mg cholesterol, 43.3 g protein, 33.8 g carbohydrates, 2.9 g fiber, 90 mg sodium.

SIDE DISH

ONION AND PEPPER RICE

1 / 2 cup frozen chopped onion

1 / 2 cup frozen chopped green pepper

1 8-ounce package microwave brown rice

Salt and freshly ground black pepper

Place onion and green pepper in a bowl and microwave on high for 1 minute to defrost. Remove from microwave. Cook rice in microwave oven according to package instructions (60 or 90 seconds for most brands). Remove from microwave, measure 1 1 / 2-cups and add it to the onions and green pepper. Save any remaining rice for another meal. Toss well and add salt and pepper to taste. Makes 2 servings.

Per serving: 178 calories (7 percent from fat), 1.4 g fat (0.3 g saturated, 0.5 g monounsaturated), no cholesterol, 4.3 g protein, 37.4 g carbohydrates, 3.7 g fiber, 13 mg sodium.

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©2016 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

(Linda Gassenheimer is the author, most recently, of “Delicious One-Pot Dishes,” featuring 60 recipes designed to be stewed, braised, slow-cooked or steamed, each in a single pot. Additional titles by Gassenheimer include “Quick and Easy Chicken,” “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com)

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AMX-2016-03-28T06:17:00-04:00

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