Tuna and vegetable stir-fry with brown rice


  • 1 cup uncooked brown rice
  • 2 cans (5 oz each) tuna in water, drained
  • 2 cups mixed vegetables (such as bell peppers, onions, broccoli, and carrots), chopped
  • 2 cloves garlic, minced
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon honey
  • 1 tablespoon cornstarch
  • 1 tablespoon sesame oil
  • Salt and pepper to taste
  • Optional toppings: sliced green onions, sesame seeds


  1. Cook the brown rice according to package instructions and set aside.
  2. In a small bowl, whisk together soy sauce, honey, cornstarch, and sesame oil.
  3. Heat a large skillet over medium-high heat and add the mixed vegetables. Sauté for 5-7 minutes or until the vegetables are tender-crisp.
  4. Add the minced garlic to the skillet and sauté for an additional minute.
  5. Add the drained tuna to the skillet and stir to combine with the vegetables.
  6. Pour the soy sauce mixture over the tuna and vegetable mixture and stir to coat. Let the mixture simmer for 2-3 minutes or until the sauce has thickened.
  7. To serve, divide the brown rice among four bowls and top with the tuna and vegetable stir-fry. Sprinkle with sliced green onions and sesame seeds, if desired.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

  • 370 calories
  • 22g protein
  • 52g carbohydrates
  • 8g fat
  • 6g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.