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Seafood Stir-Fry Recipe

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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.
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 4 servings

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

Nutritional Facts

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.

Directions

  1. 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.
  2. 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.
  3. 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.
Originally published as Seafood Stir-Fry in Light & Tasty June/July 2004, p42

Nutritional Facts

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.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

Reviews for Seafood Stir-Fry(1)

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Reviewed Oct. 7, 2010

Very tasty and easy to make.

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