With back-to-school time in full swing, I have partnered with BumbleBee to share an easy and light dish using plenty of veggies, whole grains and light protein to make an easy and healthy weeknight dinner.
Spicy tuna rolls is one of my husband’s favorite sushi orders, so I decided to use inspiration from that dish to create a family friendly meal that can be made in a flash.
The prep work of cleaning and slicing the veggies is actually the longest part of making the dish and can easily be done ahead of time, such as during the weekend, to save time on a busy week night.
Also, tuna, veggies and brown rice may be a tall order for getting all kids and picky family members to eat, but I left this recipe pretty open for interpretation to create a meal that fits your family best. Feel free to substitute or eliminate certain veggies as your family sees fit, serve the dish with white rice instead, or even sub out the tuna with chicken or eliminate meat altogether for a vegetarian dish. Also, be sure to adjust the spice level of the dish to fit those who will be eating.
Spicy Tuna Veggie Stir-Fry
¼ cup water
2 tablespoons sesame oil
¼ teaspoon salt
¼ cup soy sauce
½ cup hoisin sauce
2 tablespoons rice wine vinegar
1 tablespoon sesame seeds
¼ teaspoon – 2 teaspoons red pepper flake (depending on desired spice level)
2 tablespoons orange juice
2 tablespoons cornstarch
½ medium onion, diced
3 cloves garlic, minced
2 cups broccoli florets
1 cup carrots, chopped
15 oz. can cut baby corn, drained
15 oz. can bean sprouts, drained
8 oz. sliced mushrooms
2 cups frozen edamame, shelled
6 oz. snow peas
Two 7 oz. can solid white albacore tuna in water, drained
Brown Rice – Cooked
Whisk together all sauce ingredients and set aside.
In a large wok or saucepan over medium-high heat, pour in sesame oil and add onions, cooking one minute and add the rest of the veggies as follows, stirring regularly:
- Garlic – one minute
- Broccoli – two minutes
- Carrots – one minute
- Baby corn and bean sprouts – two minutes
- Mushrooms, edamame and snow peas – two minutes
Whisk together sauce ingredients one more time, making sure all cornstarch is thoroughly combined, and pour into the wok. Add tuna and stir into vegetables, bringing sauce to a boil. Turn heat to low and simmer 10 minutes until thickened. Serve over brown rice.
- What is your favorite quick and easy back-to-school recipe?
- What are your favorite veggies to incorporate into stir-fry dishes?