1 large can of tuna in water, drained

1 pinch of brown sugar

1/2 yellow onion, chopped coarsely

2 tbsp olive oil, more or less

1 pkg Uncle Ben’s ready brown rice, or 2 cups of cooked rice, whichever works. If you use cooked rice, you will need to double the wet ingredients

2 tbsp Worcestershire sauce

1/4 c. ketchup

water or chicken broth to thin the stew, but I like mine pretty dry, so there’s that

couple of dashes of hot sauce

dash of lime juice

In a pan, turn the fire to medium, add the oil and chopped onions. Stir around until you can smell the onions, but don’t let them get brown. If you do, that’s ok, but you want to release the flavor, not kill it. Til they get soft, I mean. Add the drained tuna, stir around until it’s heated. Add a pinch or two of brown sugar. It seems to bring out the freshness of the tuna without overpowering it. Now, turn down the fire to low, add the ketchup and Worcestershire sauce. Sometimes, I will throw in a tablespoon of mustard if I’m feeling pungent, but it’s not necessary. Heat all that up and add the rice. Stir it up til everything has a nice reddish brown coating on it. You can add the thinner if you want, but I do like mine dry so I can roll it up in a flour tortilla or wrap. You can add cheese, but I don’t see it adding much more than filler. Now, sour cream or unflavored greek yogurt? Hell, yes. It’s done. Just a dash or two of hot sauce and some salt and pepper to taste. You want to taste everything and have the heat waiting behind the door. Not to jump out and scare you to death, but just so you know it’s there. On the plate or in the tortilla, add a squeeze of lime juice if you want. It’s quick, filling and cheap. Throw some chopped lettuce on the side of your plate or in your tortilla without any dressing, and eat it all together. Crunchy texture goes really well with the rest of it.

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I like to cook. I make up all my recipes and more often than not, they are at the very least palatable. Sometimes, I miss spectacularly (gobby mac and cheese that tasted like I forgot to add-well, cheese). That said, I like simple ingredients and one pot meals, and since I am pressing 60 so hard, it’s pleated, I’ve had to cut out bad fats, most spices, salt, and mostly tomatoes. Those puppies give me vivid nightmares.

Add to this a bad back and legs that go numb after standing for five minutes, and of course, necessity is the mother of invention.

This recipe is very low sodium and about as heart-healthy as I get, given that I did use chopped sirloin.

Beef Fried Rice

1 pkg Uncle Ben’s heart healthy brown rice ready made, not heated 1 cup Great Value frozen peppers and onions 2 slabs of Great Value Philly Steak patties, frozen 2 tbls olive oil, not extra virgin, I like the “experienced oil” 1 egg or 3 tbls egg whites 1 pkg herb ox no sodium beef bullion, the one that make 8 oz of broth 3 tsp worcestershire sauce 1/2 tsp garlic powder

Heat the oil until it makes waves in the pan. Add the peppers, onions, philly steak patties and beef bullion. Make the fire hot enough to fry like hell, but not so much that it smokes. Stir and chop the meat until it is cooked, with browned edges. Add the rice and heat it up. After everything gets good and stirred up, add the garlic powder and make a hole for the egg in the middle of the pan. Once the egg starts to set, turn off the fire, start chopping the egg into the mixture. Add the worcestershire sauce and stir until everything is nicely tanned. Serve with a mess of collard greens with apple cider vinegar so you can mix it all together and let all the food likker get into everything.

Less than 200 mg sodium per serving. The delicate flavors are noticeable without the salt killing it. Oh, this makes four generous servings without someone feeling like they swallowed a beach ball.