• Email
  • Pin It
 

Tuna Stir-fry Over Whole-Wheat Vermicelli

 

Contributed by:

Tuna Stir-fry Over Whole-Wheat Vermicelli
 

 

3 comments | Leave Comment

 
2 Ratings2 Ratings2 Ratings2 Ratings2 Ratings (2 Ratings)
Loading ... Loading ...
 
 
 

Recipe

Tuna Stir-fry Over Whole-Wheat Vermicelli

Using cubed tuna in a stir-fry is unusual in a fantastic way. Combined with fresh veggies, edamame and whole-wheat pasta, this dish is teeming with nutrients and fiber. Because small batches are made at a time, stir-fries are a great way to cook for one, four or eight.

Times

  • Prep Time : 20 min
  • Cook Time : 20 min
  • Ready Time : 40 min

Servings

6 Servings

Ingredients

  • 12 oz tuna steak, cut into 1/2 inch cubes
  • 2 teaspoons canola oil
  • canola oil cooking spray
  • 1 garlic clove, smashed
  • 2 pieces ginger, cut in 1/4 inch rounds
  • 1 large carrot, peeled, halved lengthwise and cut into 1-inch diagonal pieces
  • 8-12 spears asparagus, ends trimmed and cut into 2-inch pieces
  • 8 oz shiitake mushrooms, stems discarded and tops cut into 1/4-inch strips
  • 1 cup frozen edamame beans, thawed
  • Stir Fry Sauce
  • 1/4 cup reduced sodium soy sauce
  • 1 tablespoon ginger, grated
  • 2 cloves garlic, minced
  • 1 tablespoon cornstarch
  • 1 tablespoon water
  • 1 lb whole wheat vermicelli, cooked according to box instructions

Directions

1.    In medium bowl, toss tuna with canola oil (this ensures perfectly seared tuna). Set aside.

2.    Heat wok or large, heavy skillet to medium-high to high heat. Spray canola oil cooking spray to coat pan; add smashed garlic and ginger pieces to flavor oil. After 20 seconds, add carrots. Cook for 2-3 minutes, then add asparagus. Spray more canola oil if necessary to keep vegetables from sticking. Cook for additional 2 minutes or until asparagus is bright green and carrots are tender. Remove vegetables from pan and set aside on flat plate.

3.    Spray pan with canola oil cooking spray or oil. Add mushroom pieces. Cook for 2-3 minutes until browned. Remove from pan and set aside with other vegetables.

4.    Reheat pan to medium-high to high heat. Add tuna in two batches without crowding pan. Gently move tuna around with spatula. Sear tuna until just cooked. Remove first batch from pan and set aside. Repeat with second batch, leaving in wok or skillet.

5.    Return carrots, asparagus and mushroom to wok or skillet. Add edamame and first batch of tuna. Make a well in center of stir-fry ingredients and pour sauce in middle. Coat vegetables with sauce and quickly bring to a boil. Serve tuna-vegetable mix over hot vermicelli.

Tips: For stir-fries, most of the effort is put into preparing vegetables and having them ready once it’s time to cook. It’s important to cut vegetables the same size so they cook evenly. Feel free to use the vegetables you have available.

Source: Canola Info

Nutrients

Servings Per Recipe: 6 Servings

Amount Per Serving

  • Calories: 440
  • Total Fat: 6g
  • Cholesterol: 35mg
  • Sodium: 310mg
  • Total Carbs: 65g
  •     Dietary Fiber: 9g
  • Protein: 32g

Tags

 

comments

 

3 Responses to Tuna Stir-fry Over Whole-Wheat Vermicelli

  1. avatar says: aruna p

    Where can i buy the Whole-Wheat Vermicelli

    Thank you

Leave a Reply

Log in or Join For Free or leave a reply as a guest
Login



Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

  Notify me of follow-up comments by email

Posted in