Tuna Stir-Fry

From our friends at the American Heart Association

Image courtesy of the American Heart Association

Servings: 4

Image courtesy of the American Heart Association

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

Ingredients

2 cups cooked brown rice

Cooking spray

1/2 medium onion, chopped

2 medium garlic cloves, minced

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

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

Per serving (serves 4)

Calories	236
Total Fat	2.0 g (0.0 g saturated fat, 0.0 g trans fat, 0.5 g polyunsaturated fat, 0.5 g monounsaturated fat)
Cholesterol	31 mg
Sodium	264 mg
Total Carbohydrate	35 g (5 g dietary fiber, 6 g sugars)
Protein	24 g
Dietary Exchanges	1 1/2 starch, 2 vegetable, 2 1/2 lean meat