Ingredients:

2 tablespoons butter
½ cup chopped scallions
2 cup brown rice
3-½ cup clear vegetable broth
1 teaspoon salt
½ teaspoon Tabasco sauce
½ cup hulled sunflower seeds
½ cup diced pared carrot
1 medium zucchini, halved lengthwise, sliced ½ inch thick
1 package 10 ounces frozen broccoli spears, thawed, cut into 1 inch pieces
3 cans 7 ounces each tuna in oil

Directions:

Melt butter in 3 quart Dutch oven. Add scallions and rice. Cook until rice is golden brown, stirring frequently. Stir in broth. Bring to a boil. Bake, covered, at 375 degrees for 45 minutes. Stir in remaining ingredients except tuna. Bake for 20 to 25 minutes longer.