Ingredients

• 2 tablespoons butter
• 1/2 cup scallions, chopped
• 2 cups brown rice
• 3 1/2 cups clear vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon Tabasco sauce
• 1/2 cup hulled sunflower seeds
• 1/2 cup carrots, peeled and diced
• 1 medium zucchini, halved lengthwise, sliced 1/2 inch thick
• 1, 10 ounce package frozen broccoli spears, thawed and cut into 1 inch pieces
• 3, 7 ounce cans tuna in oil