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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ENTRÉE
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 into1/2 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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