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Seafood Stir-Fry Recipe

This delightfully different stir-fry features tuna steaks, broccoli and pasta. The sauce offers a delicate balance of flavors, ranging from zesty red pepper flakes to Parmesan cheese. Robin Chamberlin sen the recipe from her home in La Costa, California.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Seafood Stir-Fry Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

10 15 25

Ingredients

6 ounces uncooked linguine, broken in half
1 tablespoon cornstarch
3/4 cup dry white wine or reduced-sodium chicken broth
1/2 cup additional reduced-sodium chicken broth
1 teaspoon dried thyme
1/2 teaspoon salt
1/8 to 1/4 teaspoon crushed red pepper flakes
2 cups broccoli florets
4 teaspoons canola oil
1 large sweet yellow, red or green pepper, julienned
2 garlic cloves, minced
2 tuna or swordfish steak (8 ounces each), cut into 1-inch cubes
1/4 cup shredded Parmesan cheese

Directions

Cook pasta according to package directions. In a small bowl, combine the cornstarch, wine, additional chicken broth, thyme, salt and pepper flakes until smooth; set aside.
Meanwhile, in a large nonstick skillet, stir-fry broccoli in hot oil for 4 minutes. Add sweet pepper; stir-fry for 4 minutes. Add garlic; cook 1 minute longer.
Stir cornstarch mixture and gradually add to pan along with tuna; stir-fry 3-4 minutes for medium-rare or until slightly pink in the center. Drain pasta; add to stir-fry and toss to coat. Sprinkle with cheese. Yield: 4 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 399 calories, 9 g fat (2 g saturated fat), 57 mg cholesterol, 521 mg sodium, 39 g carbohydrate, 3 g fiber, 35 g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 vegetable.

Originally published as Seafood Stir-Fry in Light & Tasty June/July 2004, p42