You probably know that vegetables have many of the nutrients and vitamins your body needs, but did you know that stir frying vegetables can actually increase the nutritional value of vegetables? Combining food groups together, like in stir fry, is a great way to get enough of each food group and increase the taste and flavor combo for your next mealtime! With this Tuna Stir Fry you’ll get delicious proteins and whole-grains as well. Remember that a well-balanced plate contains foods from all five food groups. It is important to get all of these food groups so you have enough energy to learn and stay active all day! Go to MyPlate for more nutritional information.
Find the printable version of this recipe HERE.
Tips:
- Try adding other vegetables you like, such as peas, green beans, and mushrooms!
- What protein can you add? If you prefer salmon, chicken, or tofu rather than tuna – give it a try!
- Use brown rice to add whole-grains to your stir-fry.
- Try adding 2 Tbsp. of chopped nuts, such as almonds or cashews, for extra crunch and added protein.
Tuna Stir Fry
Ingredients: (8 servings)
- 2 cans (5 oz.) or 2 pouches (2.6 oz.) albacore tuna in water
- ½ medium onion
- 1 tsp. jarred minced garlic
- 2 Tbsp. soy sauce
- Juice of one lemon
- Cooking spray
- 16 oz. bag frozen stir fry vegetables (oriental)
- 1 tsp. honey
- 2 cups pre-cooked brown rice (microwavable is quickest)
Instructions:
- Dice medium sized onion.
- Spray skillet with cooking spray, heat pan.
- Place onion, garlic, and vegetables in the pan, stir fry.
- Cook brown rice according to package instructions.
- Add remaining ingredients and stir fry until all ingredients are heated through (2-3 minutes).
Nutrition facts:
Calories: 236 calories
Carbohydrates: 35 g
Sugar: 6 g
Total fat: 2 g
Protein: 24 g
*This recipe is from the Healthy Cooking in the Classroom Program at Family Wellness. Click HERE for more information on how to bring this program to your school or community.
