STEP 2 Teriyaki tuna and vegetable stir-fry

Name: STEP 2 Teriyaki tuna and vegetable stir-fry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Asian
Ingredients: 1 x 100g tuna steak, cut into strips; 1 tbsp teriyaki sauce; Grated zest and juice of 1 lime; Spray oil; 2 spring onions, thinly sliced; 1 garlic clove, thinly sliced; 50g fresh baby sweetcorn, halved lengthways; 40g mange tout, cut in half; 50g tenderstem broccoli, cut into pieces; Freshly grated black pepper; A few sprigs fresh coriander or parsley, chopped; 1 small red chilli, deseeded and diced

5 steps

Prep:10minCook:10min

This quick and easy supper is surprisingly filling and won’t leave you feeling hungry. It’s packed with crunchy vegetables – don’t be tempted to overcook them, they should retain their crispness and ‘bite’.

Updated at: Thu, 17 Aug 2023 13:46:52 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories355.3 kcal (18%)

Total Fat8.8 g (13%)

Carbs25.6 g (10%)

Sugars9.6 g (11%)

Protein45.3 g (91%)

Sodium993.1 mg (50%)

Fiber6.9 g (25%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 x 100gtuna steak

cut into strips

1 Tbspteriyaki sauce

1lime

grated zest and juice of

50gfresh baby sweetcorn

halved lengthways

40gmange tout

cut in half

50gtenderstem broccoli

cut into pieces

freshly grated black pepper

3 sprigsfresh coriander

or parsley, chopped

1red chilli

small, deseeded and diced

Instructions

Step 1

Cut the tuna steak into thin strips and place in a bowl with the teriyaki sauce lime zest and juice. Add a grinding of black pepper. Stir gently to coat the tuna in the marinade, cover with cling film and chill in the fridge for 10–15 minutes.

Step 2

Lightly spray a wok or deep frying pan with oil and set over a medium heat. Add the spring onions, garlic, sweetcorn, mange tout and broccoli and stir-fry briskly for 2–3 minutes.

Step 3

Add the tuna and the marinade to the pan and toss gently with the vegetables. Stir-fry for 2–3 minutes depending on how well cooked you like your tuna. The vegetables should be slightly tender but still a little crisp.

Step 4

Transfer to a warm serving bowl, sprinkle with the herbs and chilli and serve immediately.

Step 5

To enjoy this stir-fry on Steps 3 and 4 add 50g egg noodles (dry weight) and a carrot cut into matchstick strips.

View on one2onediet.com

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