TUNA TERIYAKI STIR-FRY

Tuna Teriyaki Stir-Fry image

Yield Serves 4; 1 cup tuna and vegetable mixture and 1/2 cup rice per serving

Number Of Ingredients 13

1 cup uncooked instant brown rice
1/4 cup water
2 tablespoons teriyaki sauce (lowest sodium available)
1/2 teaspoon cornstarch
1/2 teaspoon toasted sesame oil
1 teaspoon canola or corn oil
4 tuna steaks (about 4 ounces each), rinsed and patted dry, cut into 3/4-inch cubes
2 medium garlic cloves, minced
1 teaspoon grated peeled gingerroot
4 ounces sugar snap peas, trimmed
4 medium green onions, thinly sliced
1 medium carrot, thinly sliced
1/2 medium red bell pepper, thinly sliced

Steps:

Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside.
Meanwhile, in a small bowl, whisk together the glaze ingredients. Set aside.
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish, garlic, and gingerroot for 3 to 4 minutes, or until the fish is golden brown on all sides (it will still be slightly pink inside), stirring constantly.
Stir in the sugar snap peas, green onions, carrot, and bell pepper. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.
Make a well in the center of the fish and vegetables. Pour in the glaze mixture. Simmer for 1 to 2 minutes, or until the glaze is thickened, stirring occasionally in the well only. Stir the fish and vegetables into the thickened glaze. Cook for 1 minute, or until the mixture is heated through, stirring constantly. Serve over the rice.
(Per serving)
Calories: 343
Total fat: 11.0g
Saturated: 2.5g
Trans: 0.0g
Polyunsaturated: 1.0g
Monounsaturated: 1.5g
Cholesterol: 43mg
Sodium: 301mg
Carbohydrates: 27g
Fiber: 4g
Sugars: 5g
Protein: 32g
Calcium: 50mg
Potassium: 726mg
1 1/2 starch
1 vegetable
3 lean meat