Name: Savory Tuna and Rice Stir-Fry
Ingredients: Cooked Rice: 3 cups (Chilled, preferably day-old, as it stir-fries better without getting mushy. Basmati or Jasmine rice work wonderfully.); Canned Tuna: 2 cans (5 oz / 140g each), packed in water or oil, drained well (Good quality tuna makes a difference; ensure it’s flaked into chunks.); Soy Sauce: 1/4 cup (Low-sodium soy sauce is a great option if you’re watching your salt intake. For a gluten-free version, use tamari.); Sesame Oil: 1 tablespoon (Toasted sesame oil adds a distinct, nutty aroma and flavor that is key to many Asian dishes.); Rice Vinegar: 1 tablespoon (Adds a touch of acidity to balance the flavors. Apple cider vinegar can be a substitute in a pinch.); Honey or Brown Sugar: 1 teaspoon (Optional, for a hint of sweetness to round out the sauce. Maple syrup works too.); Garlic: 3 cloves, minced (Fresh garlic provides the best flavor, but garlic powder can be used if necessary – about 1 teaspoon.); Ginger: 1 tablespoon, freshly grated (Like garlic, fresh ginger offers a zing that’s hard to replicate with powder. If using powder, use about 1/2 teaspoon.); Vegetable Oil: 2 tablespoons (A neutral oil with a high smoke point like canola, grapeseed, or peanut oil is ideal for stir-frying.); Onion: 1 medium, thinly sliced (Yellow or white onion works well, adding a foundational aromatic flavor.); Carrots: 2 medium, julienned or thinly sliced into rounds (Adds sweetness, color, and a pleasant crunch.); Bell Pepper: 1 large, any color, thinly sliced (Red, yellow, or orange bell peppers add sweetness and vibrant color; green adds a slightly more savory note.); Broccoli Florets: 1 cup, small florets (Adds a great texture and nutritional boost. Can be fresh or frozen; if frozen, thaw slightly.); Frozen Peas: 1/2 cup (Add a pop of green and sweetness towards the end of cooking. No need to thaw.); Green Onions: 2-3 stalks, chopped, for garnish (Adds a fresh, mild onion flavor and a splash of color.); Sesame Seeds: 1 teaspoon, for garnish (Toasted sesame seeds add a lovely crunch and visual appeal.); Optional: Red Pepper Flakes: 1/4 – 1/2 teaspoon (For a touch of heat, adjust to your preference.)

Ingredients

Cooked Rice: 3 cups (Chilled, preferably day-old, as it stir-fries better without getting mushy. Basmati or Jasmine rice work wonderfully.)
Canned Tuna: 2 cans (5 oz / 140g each), packed in water or oil, drained well (Good quality tuna makes a difference; ensure it’s flaked into chunks.)
Soy Sauce: 1/4 cup (Low-sodium soy sauce is a great option if you’re watching your salt intake. For a gluten-free version, use tamari.)
Sesame Oil: 1 tablespoon (Toasted sesame oil adds a distinct, nutty aroma and flavor that is key to many Asian dishes.)
Rice Vinegar: 1 tablespoon (Adds a touch of acidity to balance the flavors. Apple cider vinegar can be a substitute in a pinch.)
Honey or Brown Sugar: 1 teaspoon (Optional, for a hint of sweetness to round out the sauce. Maple syrup works too.)
Garlic: 3 cloves, minced (Fresh garlic provides the best flavor, but garlic powder can be used if necessary – about 1 teaspoon.)
Ginger: 1 tablespoon, freshly grated (Like garlic, fresh ginger offers a zing that’s hard to replicate with powder. If using powder, use about 1/2 teaspoon.)
Vegetable Oil: 2 tablespoons (A neutral oil with a high smoke point like canola, grapeseed, or peanut oil is ideal for stir-frying.)
Onion: 1 medium, thinly sliced (Yellow or white onion works well, adding a foundational aromatic flavor.)
Carrots: 2 medium, julienned or thinly sliced into rounds (Adds sweetness, color, and a pleasant crunch.)
Bell Pepper: 1 large, any color, thinly sliced (Red, yellow, or orange bell peppers add sweetness and vibrant color; green adds a slightly more savory note.)
Broccoli Florets: 1 cup, small florets (Adds a great texture and nutritional boost. Can be fresh or frozen; if frozen, thaw slightly.)
Frozen Peas: 1/2 cup (Add a pop of green and sweetness towards the end of cooking. No need to thaw.)
Green Onions: 2-3 stalks, chopped, for garnish (Adds a fresh, mild onion flavor and a splash of color.)
Sesame Seeds: 1 teaspoon, for garnish (Toasted sesame seeds add a lovely crunch and visual appeal.)
Optional: Red Pepper Flakes: 1/4 – 1/2 teaspoon (For a touch of heat, adjust to your preference.)

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Instructions

Prepare the Sauce: In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, honey or brown sugar (if using), minced garlic, and grated ginger. If you like a bit of spice, add the red pepper flakes here. Set aside. This step ensures all your sauce components are well-combined and ready to go, which is crucial for a quick stir-fry.
Prep the Vegetables & Tuna: Ensure all your vegetables (onion, carrots, bell pepper, broccoli) are chopped and ready. Open and thoroughly drain the canned tuna, then gently flake it with a fork. Having everything “mise en place” (prepped and in its place) is key to a successful stir-fry, as the cooking process is very fast.
Heat the Wok/Pan: Place a large wok or a heavy-bottomed skillet over medium-high heat. Add the vegetable oil and let it get hot. You’ll know it’s ready when the oil shimmers slightly or a drop of water sizzles instantly. Proper heat is essential for getting a good sear on the vegetables rather than steaming them.
Sauté Aromatics & Hardy Vegetables: Add the sliced onion to the hot wok and stir-fry for 1-2 minutes until it begins to soften and become translucent. Then, add the carrots and bell pepper. Continue to stir-fry for another 3-4 minutes until they are tender-crisp. You want them to retain some bite. Avoid overcrowding the pan; cook in batches if necessary to maintain high heat.
Add Softer Vegetables: Toss in the broccoli florets. Stir-fry for 2-3 minutes. If the broccoli seems too dry or you prefer it softer, you can add a tablespoon of water and cover the wok for a minute to steam it slightly.
Incorporate Rice: Push the vegetables to one side of the wok. Add the cooked, chilled rice to the empty space. Break up any clumps with your spatula. Let the rice sit for a minute or two to get slightly crispy on the bottom before stirring it into the vegetables. This helps prevent sogginess and adds texture.
Pour in the Sauce: Once the rice is heated through and combined with the vegetables, pour the prepared sauce mixture evenly over everything. Stir well to ensure every grain of rice and piece of vegetable is coated. Cook for another 1-2 minutes, allowing the sauce to thicken slightly and meld with the other ingredients.
Add Tuna and Peas: Gently fold in the drained, flaked tuna and the frozen peas. Stir carefully to distribute them throughout the stir-fry without breaking up the tuna too much. Cook for just 1-2 minutes more, until the tuna is heated through and the peas are bright green and tender. The goal here is to heat the tuna, not to cook it extensively.
Final Touches & Serve: Remove the wok from the heat. Taste and adjust seasoning if necessary – perhaps a little more soy sauce for saltiness or a pinch more sugar for sweetness. Serve immediately, garnished with freshly chopped green onions and a sprinkle of sesame seeds.

Nutrition

Serving Size: one normal portion
Calories: 550
Fiber: 7g
Protein: 30g