Tuna wok with mixed vegetables
Quick and healthy Tuna Wok with Mixed Vegetables: A delicious stir-fry featuring mixed frozen veggies, canned tuna, soy sauce, Worcestershire sauce, lemon juice, and a hint of chili powder. Perfect for a speedy weeknight dinner! 🌟
- 09 May 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
Tuna wok with mixed vegetables is a quick and nutritious dish that's perfect for busy weeknights or when you need to whip up a meal in a hurry. This recipe combines the convenience of canned tuna with the vibrant colors and flavors of mixed frozen vegetables. With just a few simple ingredients, you can have a delicious and wholesome meal ready in no time.
Ingredients:
Instructions:
- Gather all ingredients and ensure the frozen vegetables are near at hand for a smooth cooking process. Open the canned tuna and drain it thoroughly.
- Place a wok (or a large skillet) over medium-high heat and allow it to heat up for about 2 minutes.
- Add the mixed frozen vegetables to the hot wok. Stir-fry them for 5-7 minutes, or until they start to become tender and slightly crisp. Stir continuously to ensure even cooking.
- Crumble the drained tuna into the wok with the vegetables. Stir-fry for another 2 minutes to mix well and heat the tuna through.
- Pour in the soy sauce, Worcestershire sauce, and lemon juice. Sprinkle the chili powder over the mixture. Continue to stir-fry for an additional 2-3 minutes. Ensure the vegetables and tuna are well-coated with the sauces and spices.
- Give a final stir to make sure everything is evenly mixed and heated. Taste the dish and, if necessary, add a bit more soy sauce or lemon juice to suit your preference.
- Remove the wok from the heat and transfer the Tuna Wok with Mixed Vegetables to serving plates. Enjoy your meal while it's hot!
Tips:
- Use high heat while cooking to ensure the vegetables stay crisp-tender.
- Drain the canned tuna thoroughly to avoid excess moisture in the wok.
- Feel free to add extra seasonings like garlic or ginger based on your taste preferences.
- You can use fresh vegetables instead of frozen—just be sure to chop them into uniform pieces for even cooking.
- Serve this dish over rice or noodles if you want to make it more filling.
With this easy tuna wok with mixed vegetables recipe, you can enjoy a healthy and flavorful meal in minutes. The combination of protein-packed tuna and a medley of colorful vegetables ensures that you're getting a well-rounded dish. The added sauces and seasonings elevate the flavor profile, making this a go-to recipe for any time you need a quick and satisfying meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 660 grams |
| Energy | |
| Calories 460kcal | 18% |
| Protein | |
| Protein 45g | 31% |
| Carbohydrates | |
| Carbohydrates 66g | 18% |
| Fiber 20g | 53% |
| Sugar 16g | 16% |
| Fat | |
| Fat 2.80g | 3% |
| Saturated 0.60g | 2% |
| Cholesterol 60mg | - |
| Vitamins | |
| Vitamin A 980ug | 109% |
| Choline 160mg | 29% |
| Vitamin B1 0.39mg | 32% |
| Vitamin B2 0.75mg | 58% |
| Vitamin B3 22mg | 133% |
| Vitamin B6 0.96mg | 56% |
| Vitamin B9 100ug | 24% |
| Vitamin B12 4.24ug | 177% |
| Vitamin C 22mg | 24% |
| Vitamin E 3.19mg | 21% |
| Vitamin K 100ug | 86% |
| Minerals | |
| Calcium, Ca 180mg | 14% |
| Copper, Cu 0.51mg | 0% |
| Iron, Fe 8mg | 74% |
| Magnesium, Mg 170mg | 39% |
| Phosphorus, P 520mg | 42% |
| Potassium, K 1370mg | 40% |
| Selenium, Se 110ug | 207% |
| Sodium, Na 2780mg | 186% |
| Zinc, Zn 3.64mg | 33% |
| Water | |
| Water 540g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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