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Michael’s Quick Brown Rice with Tuna and Green Beans

A warm and cozy dish featuring brown rice, tuna, and green beans, ready in under an hour and perfect for meal prep.

  • Total Time: 60 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 2 cans tuna, drained
  • 1 cup brown rice
  • 2 cups water
  • 1 tablespoon olive oil
  • 2 cups green beans, trimmed and cut into 1-inch pieces
  • 1 tablespoon soy sauce
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder

Instructions

  1. Rinse the brown rice under cold water, then combine with water, olive oil, and salt in a pot.
  2. Bring to a boil, reduce to low, cover, and simmer until tender, about 40–45 minutes; fluff with a fork when done.
  3. While rice cooks, steam or sauté the green beans until bright green and tender-crisp, about 5–7 minutes.
  4. In a bowl, combine drained tuna with soy sauce, garlic powder, and black pepper; mix gently.
  5. Fold the tuna and green beans into the fluffed brown rice, adjust seasoning to taste, and serve warm.

Notes

For added brightness, drizzle with olive oil and a squeeze of lemon before serving.

  • Author: jayne
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Category: Main Course
  • Method: Stovetop Cooking
  • Cuisine: American
  • Diet: Gluten-Free

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 2g
  • Sodium: 600mg
  • Fat: 12g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 40g
  • Fiber: 5g
  • Protein: 20g
  • Cholesterol: 40mg

Keywords: quick meal, tuna recipe, brown rice, healthy dinner, weeknight dinner