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Tuna Stir-Fry

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Tuna Stir-Fry

This one-dish meal can be on your dinner table in under 20 minutes. 

Ingredients

Servings  4  

  • 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.

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. 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.
  3. Stir in the tuna, soy sauce, lemon juice, and honey. Cook for 2 to 3 minutes, or until the tuna is heated through.
  4. Serve over the rice.

Nutrition Facts

Tuna Stir-Fry

CaloriesCalories

236 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$2.07

Nutrition 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

 

This one-dish meal can be on your dinner table in under 20 minutes. 

Nutrition Facts

Tuna Stir-Fry

CaloriesCalories

236 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$2.07
×
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

Ingredients

Servings  4  

  • 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.

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. 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.
  3. Stir in the tuna, soy sauce, lemon juice, and honey. Cook for 2 to 3 minutes, or until the tuna is heated through.
  4. Serve over the rice.

 

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