This quick and easy meal for one is surprisingly filling and won’t leave you feeling hungry. It’s packed with crunchy vegetables – don’t be tempted to overcook them, they should retain their crispness and ‘bite’.
Prep Time: 15 minutes
Cook Time: 10 minutes
Steps: 2, 3 and 4
1 x 100g tuna steak, cut into strips
1 tbsp teriyaki sauce
Grated zest and juice of 1 lime
2 spring onions, thinly sliced
1 garlic clove, thinly sliced
50g fresh baby sweetcorn, halved lengthways
40g mange tout, cut in half
50g tenderstem broccoli, cut into pieces
Freshly grated black pepper
A few sprigs fresh coriander or parsley, chopped
1 small red chilli, deseeded and diced
1. Cut the tuna steak into thin strips and place in a bowl with the teriyaki sauce lime zest and juice. Add a grinding of black pepper. Stir gently to coat the tuna in the marinade, cover with cling film and chill in the fridge for 10–15 minutes.
2. Lightly spray a wok or deep frying pan with oil and set over a medium heat. Add the spring onions, garlic, sweetcorn, mange tout and broccoli and stir-fry briskly for 2–3 minutes.
3. Add the tuna and the marinade to the pan and toss gently with the vegetables. Stir-fry for 2–3 minutes depending on how well cooked you like your tuna. The vegetables should be slightly tender but still a little crisp.
4. Transfer to a warm serving bowl, sprinkle with the herbs and chilli and serve immediately.
Step it up…
To enjoy this stir-fry on Steps 3 and 4 add 50g egg noodles (dry weight) and a carrot cut into matchstick strips.
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For more information regarding the Steps please contact a Consultant.
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