Tuna Teriyaki Stir-Fry

Preparation

1. Step 1

   Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside.

   Step 2

   Meanwhile, in a small bowl, whisk together the glaze ingredients. Set aside.

   Step 3

   In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish, garlic, and gingerroot for 3 to 4 minutes, or until the fish is golden brown on all sides (it will still be slightly pink inside), stirring constantly.

   Step 4

   Stir in the sugar snap peas, green onions, carrot, and bell pepper. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.

   Step 5

   Make a well in the center of the fish and vegetables. Pour in the glaze mixture. Simmer for 1 to 2 minutes, or until the glaze is thickened, stirring occasionally in the well only. Stir the fish and vegetables into the thickened glaze. Cook for 1 minute, or until the mixture is heated through, stirring constantly. Serve over the rice.

2. Nutrition Information

   Step 6

   (Per serving)

   Step 7

   Calories: 343

   Step 8

   Total fat: 11.0g

   Step 9

   Saturated: 2.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 1.0g

   Step 12

   Monounsaturated: 1.5g

   Step 13

   Cholesterol: 43mg

   Step 14

   Sodium: 301mg

   Step 15

   Carbohydrates: 27g

   Step 16

   Fiber: 4g

   Step 17

   Sugars: 5g

   Step 18

   Protein: 32g

   Step 19

   Calcium: 50mg

   Step 20

   Potassium: 726mg

3. Dietary Exchanges

   Step 21

   1 1/2 starch

   Step 22

   1 vegetable

   Step 23

   3 lean meat