Stir-fry fresh albacore tuna, plump sugar snap peas, and thin slices of green onions, carrot, and red bell pepper, then serve over brown rice.

　　

Ingredients

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

　　1 cup uncooked instant brown rice

　　

Glaze

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

　　

Step 1

Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside.

　　

Step 2

Meanwhile, in a small bowl, whisk together the glaze ingredients. Set aside.

　　

Step 3

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.

　　

Step 4

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.

　　

Step 5

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.

　　

Nutrition Information

Step 6

(Per serving)

　　

Step 7

Calories: 343

　　

Step 8

Total fat: 11.0g

　　

Step 9

Saturated: 2.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 1.0g

　　

Step 12

Monounsaturated: 1.5g

　　

Step 13

Cholesterol: 43mg

　　

Step 14

Sodium: 301mg

　　

Step 15

Carbohydrates: 27g

　　

Step 16

Fiber: 4g

　　

Step 17

Sugars: 5g

　　

Step 18

Protein: 32g

　　

Step 19

Calcium: 50mg

　　

Step 20

Potassium: 726mg

　　

Dietary Exchanges

Step 21

1 1/2 starch

　　

Step 22

1 vegetable

　　

Step 23

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition