This complete Cajun meal will satisfy you at day's end. If you prefer, substitute the tuna for a 4-ounce boneless pork chop.

Source: Better Homes and Gardens


Ingredient Checklist


Instructions Checklist
  • In a small saucepan cook 2 Tbsp. each chopped green sweet pepper, onion, and celery in 1 tsp. hot olive oil over medium-high heat for 3 minutes. Add 1/4 cup quick-cooking brown rice, 2/3 cup water, 1/2 tsp. Cajun seasoning, and dash salt. Simmer, covered, for 11 minutes. Meanwhile, season both sides of a 4-oz. Ahi tuna steak (or 4-oz. boneless pork chop) with 1/2 tsp. Cajun seasoning and dash salt. In a small skillet cook tuna in 2 tsp. hot olive oil over medium-high heat about 4 minutes or internal temperature reaches 125°F, turning once. (Cook pork chop about 8 minutes or until 145°F.) Serve tuna with rice and 1/2 cup cooked broccoli florets.


Nutrition Facts

352 calories; 15 g total fat; 2 g saturated fat; 2 g polyunsaturated fat; 10 g monounsaturated fat; 44 mg cholesterol; 710 mg sodium. 740 mg potassium; 23 g carbohydrates; 3 g fiber; 2 g sugar; 31 g protein; 0 g trans fatty acid; 877 IU vitamin a; 57 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 22 mg niacin equivalents; 1 mg vitamin b6; 41 mcg folate; 2 mcg vitamin b12; 43 mg calcium; 2 mg iron;