5 Heart-Healthy Dinners
Citrus Tuna with Brown Rice Pilaf
Edamame is the Japanese word for green soybeans. They're a good source of soy protein, which, studies have shown, may help lower LDL ("bad" cholesterol) levels. Look for them in the freezer section of most grocery and health-food stores, either shelled or in pods. A 16-ounce bag of edamame pods will yield the one cup shelled beans needed for this recipe.
Prep time: 15 minutes
Cooking time: about 30 minutes
- 1 cup precooked parboiled brown rice
- 1 cup shelled edamame beans
- 2 cups reduced-sodium chicken broth, divided
- 2 tablespoons olive oil, divided
- 1 cup chopped onions
- 1 pound mushrooms, chopped
- 1 teaspoon chopped fresh thyme
- 1/2 teaspoon freshly ground pepper, divided
- 4 tuna steaks (4 oz. each)
- 1/4 teaspoon salt
- 1 shallot, minced
- 3/4 cup dry white wine
- 1/4 teaspoon grated orange peel
- 1 tablespoon orange juice
1. In a large saucepan over high heat, stir together rice and edamame beans; add 1 1/2 cups broth and bring to a boil. Reduce heat to medium and cook until liquid is absorbed, 10 minutes.
2. Meanwhile, in a large skillet heat 1 tablespoon olive oil over medium heat. Add onions and cook, stirring often until onions begin to turn translucent, about 5 minutes. Add mushrooms, thyme, and 1/4 teaspoon pepper and cook, stirring often until mushrooms release their liquid, 3 minutes more. Stir into rice, cover, and keep warm.
3. Sprinkle tuna with salt and remaining pepper. Heat remaining olive oil in skillet over medium heat; add tuna and cook 3 minutes on one side. Turn and cook until almost cooked through, 1 to 2 minutes more for medium-rare. Transfer tuna to a platter; cover and keep warm.
4. Add shallot to skillet; cook 1 minute at medium heat. Increase heat to high, stir in wine and remaining broth and cook until sauce is reduced to 1/2 cup. Add orange peel and orange juice, and cook 1 minute more. Stir in the juice that has accumulated from the fish. Pour sauce over fish. Serve immediately with rice. Makes 4 servings.
Per serving: 425 calories, 16g total fat, 3g saturated fat, 43mg cholesterol, 451mg sodium, 33g carbohydrates, 38g protein, 21mg calcium, 6g fiber
Make it kid-friendly: Cook some of the rice without vegetables, and boil a batch of edamame in their pods. Serve the edamame the way many Japanese restaurants do -- in a bowl, sprinkled with salt. Kids will love to pop open the pods and see the beans nestled inside.
Second-meal secret: You can make an Asian-style stir-fry with the rice pilaf by tossing in a few drops of sesame oil and red pepper flakes. Serve as a side dish with your next meal.
Pair it with: Talus 2001 Pinot Noir, California, $8 This light yet robust red is filled with cherry flavors and adds an acidic zip to the heartiness of the earthy mushrooms and the brown rice.
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