This one-dish meal can be on your dinner table in under 20 minutes.
Calories236 Per Serving
Protein24g Per Serving
Fiber5g Per Serving
Cost Per Serving$2.07
|Total Fat||2.0 g|
|Saturated Fat||0.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||0.5 g|
|Total Carbohydrate||35 g|
|Dietary Fiber||5 g|
1 1/2 starch, 2 vegetable, 2 1/2 lean meat
2 cups cooked brown rice
1/2 medium onion, chopped
2 medium garlic cloves, mincedOR
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.