Tuna Stir Fry
Ingredients
• ¼ cup bell pepper
• ½ cup broccoli
• ¼ cup carrots
• ¼ cup celery
• ½ cup mushrooms
• ¼ cup rice, brown cooked
• ¼ cup scallions
• ¼ cup snow peas
• 2½ oz tuna, canned in water
• ¼ cup water chestnuts
• 3 tsp soy sauce, lite
• 1 tsp garlic
• ¼ tsp ginger
• 1½ tsp oil, high oleic safflower
Spices / Flavoring
• ¼ tsp black pepper
• ¼ tsp garlic powder
Preparation:
Prepare rice as directed on package
and keep warm.
Heat a large skillet or wok over
medium heat and coat with the oil.
Add bell pepper, scallions, and garlic
and stir fry 15 seconds. Add julienned
carrots, celery, water chestnuts,
snowpeas, broccoli florets, and
mushrooms. Stir fry until vegetables
are crisp tender. (Do not overcook.
)
Combine soy sauce, garlic powder,and ginger stirring until well mixed.
Add to skillet or wok. Cook over high stirring frequently until sauce is thickened. Add tuna, stirring to coat well.
Enjoy with rice!
| Carbs | Protein | Fat | Sat fat | Fiber | Sugar | Calories |
Target | 20 | 24 | 7 | 0-3 | 5-7 | 0-12 | 240 |
Actual | 23 | 21 | 7 | 0 | 7 | 5 | 239 |