Lemon Pepper Tuna Quinoa Stir Fry Food
ASIAN QUINOA STIR-FRY
This filling and gluten-free vegetarian dinner is full of colourful vegetables, with a tangy sauce of lime juice, garlic and tamari
Provided by Natasha Corrett
Categories Dinner, Lunch, Main course, Supper
Time 55m
Number Of Ingredients 18
Steps:
- Cook the quinoa following pack instructions and leave to cool.
- In a large frying pan or wok, pour in the sesame oil, onion, garlic, ginger, ground coriander and tamari and fry on a medium-high heat for 2 mins until the moisture starts to evaporate, then add 3 tbsp water. Leave to fry for 1 min more, add the pepper and fry for another 2 mins.
- Add 4 tbsp water then after 2 mins, add the green beans and 125ml water.
- After another 2 mins, add the courgette, 125ml water and leave to cook for 3 mins, then take off the heat.
- Make the dressing by putting all the ingredients in a jug and whisking until smooth. Mix the quinoa into the veg, add the dressing and mix together with the sesame seeds. Stir through the coriander to serve.
Nutrition Facts : Calories 465 calories, Fat 25 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 40 grams carbohydrates, Sugar 14 grams sugar, Fiber 7 grams fiber, Protein 16 grams protein, Sodium 1.8 milligram of sodium
LEMON PEPPER TUNA QUINOA STIR-FRY
Make and share this Lemon Pepper Tuna Quinoa Stir-Fry recipe from Food.com.
Provided by Lori Alcorn
Categories One Dish Meal
Time 20m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Bring water and quinoa to boil, then simmer until water is gone, about 10 minutes.
- Saute tuna in margarine and lemon juice on low in seperate frying pan.
- Move tuna to side of pan, scramble eggs in other side.
- Once quinoa is cooked, add to frying pan with spinach, lemon pepper and salt and pepper, mix all ingredients thoroughly.
- Heat through on low for about 5 minutes, adding sliced mushrooms in the last few minutes.
Nutrition Facts : Calories 362.3, Fat 11.7, SaturatedFat 2.9, Cholesterol 243.8, Sodium 121.3, Carbohydrate 31.2, Fiber 2.9, Sugar 0.9, Protein 32.5
QUINOA WITH STIR-FRIED WINTER VEG
Quinoa is protein-rich, low-fat, gluten-free and makes a nutritious change from rice or pasta
Provided by Mary Cadogan
Categories Dinner, Main course
Time 30m
Number Of Ingredients 10
Steps:
- Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a wok or large pan, then add the garlic and quickly fry for 1 min. Throw in the carrots, leeks and broccoli, then stir-fry for 2 mins until everything is glistening.
- Add the sundried tomatoes, mix together the stock and tomato purée, then add to the pan. Cover, then cook for 3 mins. Drain the quinoa, then toss in the remaining oil and the lemon juice. Divide between warm plates and spoon the vegetables on top.
Nutrition Facts : Calories 414 calories, Fat 22 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 42 grams carbohydrates, Sugar 14 grams sugar, Fiber 9 grams fiber, Protein 15 grams protein, Sodium 1.03 milligram of sodium
QUINOA MUSHROOM STIR-FRY
This recipe was given to me by a friend when we both lived in Montreal. It's amazing and vegan too (depending on the kind of peanut butter you use). Tastes good with shitake mushrooms. I use miso broth to cook the quinoa.
Provided by LittleNico
Categories One Dish Meal
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 17
Steps:
- For the quinoa: rinse well, boil stock, add quinoa and let it simmer, covered, until water is absorbed. Remove from heat and add raisins.
- Sauté oil, onion, hot peppers and garlic on medium for 4 minutes.
- Add mushrooms, spices, tofu or chickpeas and sauté for 5 minutes more with some salt.
- Add soymilk and lemon juice.
- Dissolve peanut butter and miso in hot water. Add to stir fry.
- When almost ready, add spinach on top to steam.
- Serve with lime slices.
Nutrition Facts : Calories 491.6, Fat 18.1, SaturatedFat 2.6, Cholesterol 0.4, Sodium 1062.9, Carbohydrate 65.5, Fiber 7, Sugar 9.4, Protein 22.9
TUNA & BROCCOLI STIR FRY
This was something I made up when I had absolutely no fresh meat or fresh veg in the house. Not too shabby.
Provided by ElleFirebrand
Categories Lunch/Snacks
Time 13m
Yield 1 serving(s)
Number Of Ingredients 9
Steps:
- In small sauce pan, heat oil and fry garlic. Add broccoli and peas and fry about 3-4 minutes.
- Add tuna and stir fry until tuna is vegetables are slightly tender.
- Add soy sauce and fish sauce.
- Remove from heat and stir in basil and green onion.
- Serve with rice is desired.
Nutrition Facts : Calories 229.9, Fat 3.7, SaturatedFat 0.6, Cholesterol 25.5, Sodium 1206.4, Carbohydrate 20, Fiber 8.3, Sugar 6.6, Protein 31.3
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