This one-dish meal can be on your dinner table in under 20 minutes.
Print Recipe
Tuna Stir-Fry
-
Prep Time
5 min
-
Cook Time
8 min
-
Total Time
13 min
-
Servings
4
Ingredients
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2 cups cooked brown rice -
Cooking spray -
1/2 medium onion, chopped -
2 medium garlic cloves, minced OR -
1 teaspoon jarred minced garlic -
1 16-ounce package frozen stir-fry vegetables -
2 4.5-ounce cans or 2 2.6-ounce pouches very low sodium albacore tuna, packed in water, drained and flaked -
2 tablespoons soy sauce (lowest sodium available) -
Juice of 1 medium lemon -
1 teaspoon honey
Directions
Tip: Click on step to mark as complete.
-
Prepare the rice using the package directions, omitting the salt and margarine. -
Lightly spray a large skillet with cooking spray. Cook the onion, garlic, and stir-fry vegetables over medium-high heat for 5 minutes, or until the vegetables are tender-crisp. -
Stir in the tuna, soy sauce, lemon juice, and honey. Cook for 2 to 3 minutes, or until the tuna is heated through. -
Serve over the rice.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 236 | |
|---|---|---|
| Total Fat | 2.0 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.5 g | |
| Cholesterol | 31 mg | |
| Sodium | 264 mg | |
| Total Carbohydrate | 35 g | |
| Dietary Fiber | 5 g | |
| Sugars | 6 g | |
| Protein | 24 g | |
Dietary Exchanges
1 1/2 starch, 2 vegetable, 2 1/2 lean meat
-
Prep Time
5 min
-
Cook Time
8 min
-
Total Time
13 min
-
Servings
4
Ingredients
-
2 cups cooked brown rice -
Cooking spray -
1/2 medium onion, chopped -
2 medium garlic cloves, minced OR -
1 teaspoon jarred minced garlic -
1 16-ounce package frozen stir-fry vegetables -
2 4.5-ounce cans or 2 2.6-ounce pouches very low sodium albacore tuna, packed in water, drained and flaked -
2 tablespoons soy sauce (lowest sodium available) -
Juice of 1 medium lemon -
1 teaspoon honey
Directions
Tip: Click on step to mark as complete.
-
Prepare the rice using the package directions, omitting the salt and margarine. -
Lightly spray a large skillet with cooking spray. Cook the onion, garlic, and stir-fry vegetables over medium-high heat for 5 minutes, or until the vegetables are tender-crisp. -
Stir in the tuna, soy sauce, lemon juice, and honey. Cook for 2 to 3 minutes, or until the tuna is heated through. -
Serve over the rice.
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