Looking for a REALLY easy broccoli tuna recipe that you can make in 10 minutes?
This is one we really love and eat all the time. This recipe is so easy and perfect if you are looking for a healthy, affordable dinner for your family.
It is also really great in you are doing the Tuna Diet or trying to lose weight in general as it is a really healthy meal.
Disclaimer: Don’t expect a really complex meal here. This is easy cooking when you are short on time, want to be healthy and don’t feel like making much.
Broccoli Tuna Ingredients (serves 2)
- 2 cans of Tuna in olive oil (185 g / 6.5 oz)
- 1 cup of long grain brown rice
- 1 large bunch of brocolli
- 250 grams of red cabbage
- Salt (either garlic or chicken salt ideally)
Cost per serving – $3.
Calories – Less than 400 a serve (varies based on portion size and brands used).
Step 1: Get the rice cooking
Place 1 cup of rice into a saucepan with 2.5 cups of cold water.
Turn the heat up to maximum and bring the rice to a boil uncovered (until the water starts bubbling). This usually takes 2 – 3 minutes.
Then reduce the temperature to the lowest setting and cover the rice.
This allows the rice to absorb much of the water. It usually takes about 20 minutes for this to happen.
When all the water is fully absorbed / disappears the rice is ready to basically ready to go.
I check that the water is completely gone by gently tipping the pan to one side to ensure there is no water left.
Once the water is all gone I’ll turn the heat off completely and start boiling my broc.
Step 2: Steam that Broccoli
After checking that the water in my rice is fully absorbed (or if I time it right, a few minutes before) I bring a large saucepan with water to a boil.
As the water is heating up I take my broccoli head and cut it off into florets.
I personally don’t mind the taste of broccoli, so I cut each floret as close the the main stalk as possible to get the most value for money.
When the water is bubbling I carefully scoop my broccoli from my chopping board into the boiling water.
I then place the lid on the saucepan and reduce the heat from maximum to about 2/3 of the maximum heat.
I find that by reducing the heat a little the water doesn’t bubble over too much (which means there is less clean up for
me the person who didn’t cook, later).
After 3 – 4 minutes the broccoli is usually tender and ready to eat. I check by scooping a floret out and piercing it with a sharp knife.
If it slides in smoothly then it’s perfect for me. I don’t like my broccoli too mushy.
Once cooked I tip my broccoli into a strainer to get rid of the hot water.
Step 3: Add your ingredients in a bowl
Add the cooked rice, broccoli and red cabbage (100 grams) in a bowl and mix.
Add salt (either garlic or chicken salt) to season.
It’s as simple as that. Enjoy 🙂
Health Benefits of Tuna
Tuna is a nutrient-rich fish that offers several health benefits. It is an excellent source of high-quality protein, which plays a vital role in muscle development, repair, and overall body function.
Tuna is also rich in omega-3 fatty acids, particularly EPA and DHA, which are known for their heart-healthy properties, supporting cardiovascular health and reducing the risk of heart disease. These fatty acids also contribute to brain health, improving cognitive function and potentially reducing the risk of neurodegenerative disorders.
Additionally, tuna provides essential vitamins and minerals, such as vitamin D, vitamin B12, selenium, and potassium, which support bone health, immune function, and electrolyte balance. Incorporating tuna into a balanced diet can be a beneficial choice for promoting overall well-being and maintaining a healthy lifestyle.
However, it is essential to be mindful of mercury content and opt for sustainable fishing practices when consuming tuna regularly.
Health Benefits of Broccoli
Broccoli, a nutrient-packed cruciferous vegetable, offers an array of health benefits. Rich in vitamins C, K, and A, as well as folate and fiber, broccoli supports a strong immune system, promotes healthy vision, and aids in digestion.
Its high vitamin C content acts as an antioxidant, protecting cells from oxidative damage and reducing inflammation in the body. Moreover, broccoli is a good source of calcium and vitamin K, both vital for bone health and preventing osteoporosis.
Sulforaphane, a powerful compound found in broccoli, has been linked to potential cancer-fighting properties by helping the body detoxify harmful substances and inhibit the growth of cancer cells.
Additionally, the fiber in broccoli supports gut health, aids in weight management, and regulates blood sugar levels. Incorporating this versatile vegetable into your diet can contribute significantly to overall wellness and provide an abundance of nutrients that promote a healthy and balanced lifestyle.
Health Benefits of Red Cabbage
Red cabbage, with its vibrant hue and distinct flavor, offers a plethora of health benefits. Packed with essential nutrients, such as vitamin C, vitamin K, vitamin A, and fiber, red cabbage strengthens the immune system, supports healthy vision, and aids in digestion.
Its high vitamin C content acts as a potent antioxidant, protecting the body against oxidative stress and reducing inflammation. Additionally, red cabbage contains anthocyanins, which are responsible for its deep purple color and have been linked to potential anti-cancer properties by inhibiting the growth of cancer cells.
The vitamin K in red cabbage supports bone health and blood clotting, while the fiber promotes a healthy gut and regulates cholesterol levels. Incorporating red cabbage into salads, stir-fries, or even as a crunchy slaw can be a delicious way to reap its many health benefits and contribute to a well-rounded, nutrient-rich diet.
Will the broccoli tuna diet help you lose weight?
The “broccoli tuna diet” is not a specific, well-defined diet plan, so it’s challenging to make a conclusive statement about its effectiveness for weight loss. However, the concept of combining broccoli and tuna in a diet may offer some benefits for weight management.
Both broccoli and tuna are low in calories and high in nutrients, making them excellent choices for a balanced and healthy diet. Broccoli is rich in fiber, which helps promote satiety and keeps you feeling fuller for longer, potentially reducing overall calorie intake. Tuna is a good source of lean protein, which can also help control hunger and support muscle maintenance during weight loss.
Incorporating these foods into a well-balanced diet that includes a variety of other vegetables, fruits, whole grains, and lean proteins can certainly contribute to weight loss and overall health. However, it’s crucial to remember that successful weight loss typically involves creating a calorie deficit by consuming fewer calories than your body expends. Additionally, maintaining a healthy lifestyle includes regular physical activity and individualized dietary choices based on personal preferences and health goals.
Always consult with a healthcare professional or a registered dietitian before starting any diet plan, especially if you have specific health concerns or weight loss goals. They can help you create a personalized and sustainable approach to weight management that meets your unique needs and preferences.
More healthy recipes to try:
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Bett is living her best Nourished Life which is chemical free and non toxic! I will help you find the best alternatives to help your family be the healthiest versions of themselves!