Escarole and tuna rice is a recipe I consider a bit multi-use. Let me explain: I often have basmati rice left over from the day before and, as you may have guessed, I throw away nothing. So I like to mix it up to make a light and tasty dish. Of course in winter you want something hot and in summer something cool.
So how to make it? For this dish it’s simple: the ingredients are mixed together, hot or cold depending on the desired temperature. In winter, if you’re recycling both the rice and the escarole, just heat them in the microwave for a few minutes; otherwise they can be served at room temperature.
In any case, at whatever temperature you enjoy it, escarole and tuna rice remains an excellent one-dish meal that’s quick to make, flavorful and satisfying. Regarding seasonality, in summer you can replace the escarole with another vegetable: I suggest green beans, but there are plenty of options. Let’s get cooking…
You can find some other rice recipes here:
Quick rice salad
Rice salad with mackerel and lemon
Rice salad with vegetables and flowers
- Difficulty: Very easy
- Cost: Very affordable
- Preparation time: 10 Minutes
- Cooking time: 10 Minutes
- Portions: 2People
- Cooking methods: Microwave
- Cuisine: Healthy
- Seasonality: Autumn, Winter
Ingredients
- 1.5 cups cooked rice (or about 1/2 cup (3.5 oz) uncooked rice, basmati or another variety)
- 1 head escarole (raw or already cooked, or another vegetable)
- 5.6 oz tuna in water (weighed drained)
- 2 teaspoons extra virgin olive oil
- to taste fresh parsley (optional)
- to taste salt and pepper
- WW points per serving = 8 points
Steps
The procedure is very simple. If you don’t already have leftover rice and escarole, proceed as follows: clean the escarole well by rinsing the leaves several times to remove any soil. Chop the leaves into pieces and heat them in a little lightly salted water for about ten minutes, then drain well.
At the same time, cook the rice in salted water following the package instructions. If you want a hot dish, combine the rice and escarole immediately; otherwise let both cool.
If the rice and escarole were already prepared and you want a hot dish, just reheat both in the microwave on medium power for a couple of minutes.
In any case, whether the rice and escarole are hot or cold, mix them together and add the well-drained tuna. Dress with the oil and chopped parsley.
There should be no need to add extra salt: the less we add, the better for our health. If desired, you can also add freshly ground pepper.
And now escarole and tuna rice is ready to be enjoyed or packed in a container to take to work. A tasty and very simple dish ideal for using up leftover rice or vegetables from the fridge.
It can be enjoyed in all seasons by varying the type of vegetable; it’s excellent with green beans, broccoli or asparagus.
I hope this simple light dish will be to your liking!
Enjoy your meal!
by Giovanna Buono
