Dinner in Minutes

Tuna, zucchini dish is Spanish specialty

Spanish Tuna and Zucchini with Yellow Rice.
Spanish Tuna and Zucchini with Yellow Rice. TNS

Tuna is one of the prize catches along Galicia’s rocky coastline. For this Galician dish, I have used fresh tuna, which gives a delicious flavor, though you could use Spanish canned white tuna.

The Yellow Rice calls for saffron, which is another specialty of Spain and can be found in most markets. Although it’s expensive, you will only need a small amount to give the rice a delicate flavor. Bijol or turmeric can be substituted.

Helpful hints:

To save preparation time, buy diced onion and tomato in the produced section of the market.

Cut vegetables into small pieces – about 1/2-inch cubes – for quick cooking.

Onions and garlic are used in both recipes. Prepare both amounts at one time and divide accordingly.

Countdown:

Preheat oven to 350 degrees.

Start rice first.

While rice cooks, make zucchini and tuna.

Warm bread.

Shopping list:

To buy: 1/2 pound zucchini, 1 medium-size ripe tomato, 1 small green bell pepper, 3/4 pound fresh tuna, 1 jar minced garlic and 1 small package saffron.

Staples: fat-free, low-salt chicken broth, onion, olive oil, long-grain white rice, salt and black peppercorns.

Linda Gassenheimer is the author of over 30 cookbooks including her newest, "The 12-Week Diabetes Cookbook." Listen to podcasts at www.880thebiz.com. Connect with Linda by email at Linda@DinnerInMinutes.com; on Facebook at @FoodNewsandViews; and on Twitter at @Lgassenheimer

Spanish Tuna And Zucchini

Yield: 2 servings

Recipe by Linda Gassenheimer.

3/4 pound fresh tuna

1/4 cup water

1 1/2-cups washed and diced zucchini

1 1/2-cups diced tomato

1 cup diced onion medium onion

2 teaspoons minced garlic

3/4 cup cubes green bell pepper

1 tablespoon olive oil

Salt and freshly ground black pepper

Heat a medium-size nonstick skillet over medium-high heat. Add the tuna and brown on both sides, about 3 minutes. Remove to a cutting board and add water to skillet.

Add zucchini, tomatoes, onion and garlic and cook until vegetables are very soft but not brown, about 5 minutes.

Cut tuna into bite-size pieces and add to skillet with green pepper. Cook another 5 minutes. Add oil, and salt and pepper to taste. Blend thoroughly.

Serve over Yellow Rice.

Nutrition | Per serving: 331 calories (25 percent from fat), 9.1 g fat (1.5 g saturated, 3.6 g monounsaturated), 78 mg cholesterol, 43.6 g protein, 18.9 g carbohydrates, 4.6 g fiber, 80 mg sodium

Yellow Rice

Yield: 2 servings

Recipe by Linda Gassenheimer.

1 3/4-cups fat free, no-salt added chicken broth, divided use

1 cup diced onion

1 teaspoon minced garlic

2 teaspoons olive oil

1/2 cup long-grain white rice

1/4 teaspoon saffron

Salt and freshly ground black pepper

Heat 1/4 cup chicken broth in a nonstick skillet. Add onion and saute 5 minutes without browning. Add garlic and cook another minute.

Add oil and rice. Saute rice about a minute and add remaining chicken broth. Add saffron. Bring to a simmer, cover and cook gently 15 minutes or until liquid is absorbed and rice is cooked.

Add salt and pepper to taste.

Nutrition | Per serving: 263 calories (17 percent from fat), 4.9 g fat (0.8 g saturated, 2.3 g monounsaturated), no cholesterol, 8.8 g protein, 46.4 g carbohydrates, 2.1 g fiber, 69 mg sodium.

  Comments