Belinda Olins has another great recipe for the kids: Tuna Rice with Green Beans
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Tuna Rice Belinda Olins So, I’m going to be preparing for you Gillie’s tuna rice with green beans today. It’s a very different. A man shared this recipe with me. I’m going to share it with you. It’s quick. It’s easy and we mom, we would like quick recipes, we don’t have so much time to waste in the kitchen. So, we’re going to start with the tuna. You want to use 160 grams of tuna, two small tins which is one large tin. And the trick that makes this recipe so nice is to basically use the oil from the tuna you don’t need to use extra olive oil. It gives the tuna a nice flavor and since we’re not adding any spices or salts it helps a great deal. The guidance for the four to six-year-old is just three grams of salt a day. That’s half of the adult days. If the diet is too high and salt, there’s a real risk of incidence of strokes and high blood pressure, and we don’t our children to be running around with high blood pressure. Salt is naturally occurring in lots of foods and you can’t avoid it so the best way to control is don’t add it on to foods and don’t cook with it, just use what’s natural in the products. We’re going to use green beans, but you can actually do this recipe with broccoli it works very nicely. And if you want to use fresh beans, you can. You just need to steam them first for about seven minutes. So, we will start with some garlic, which we just mix in with the oil and then you crash it. You don’t want to let it brown or burn you just basically want to sauté it so it simmers very gently. It gives the oil a nice garlicky flavor. You just crash your garlic into the oil in very low heat, as I said you don’t want it to brown. You're probably going to use for that amount of tuna, you're probably going to use between two and four garlic cloves depends how garlic you wanted. And you just let the garlic slowly simmer away. Just mix it, as I said not too high. So, we’re going to use one cup of rice, it’s quite funny I never use to use rice so I used to be terrified to be used rice. I used to stick to the boil in the bag version, but actually someone showed how to do it, and it’s really not difficult to cook rice. You just use twice the volume of water to the rice. So I used one cup of rice. I’m going to use two cups of water. And then you just let your rice boil away as per the time when package instruction, normally about 11 minutes. I’m using basmati here. And again, you don’t want the heat too high. Add your beans that’s about 110, 400 grams tin of beans, but as I said, you can use fresh. I mean it’s just easy to use green beans from a tin if you haven’t to have them the lard, you don’t have to think about having anything fresher. You just let those similar away with the garlic. You’re cooking the tuna and the beans and the garlic while the rice is cooking. So the whole thing should take you about 10 minutes which as I said is great because if you suddenly come home from the park late and even got 10 minutes to make your kids dinner, we’ll you got a recipe for 10 minutes. I didn’t used any salt or pepper in this recipe so if you are doing a food for the family you guys there. Some people might want to add salt and pepper but actually it taste really good without it so it’s not necessity. So once its starts to bubble away just add your tuna and you let this just slowly cooked. The children should be getting good sources of salmon and tuna and carb and again the variety is important. Excellent source of protein, excellent source of iodine. You could also do this recipe with broccoli and I normally tend to steam vegetables so I probably – I would suggest you steam the broccoli for about six minutes. You don’t want to overcook it because it’s going to cook a bit more when in this way and you would add the broccoli in the same way as you would add the beans. And how we are doing rice is pouring away nicely so let’s just check this again, we won’t lessen the waters here it will disappear. We’re nearly done. That’s the funny t
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