Tired of the same old dinner routine? Craving something flavorful, healthy, and quick to make? Then look no further! This Tuna Fried Rice recipe is your answer. It's a delicious fusion of Asian flavors and pantry staples, perfect for a busy weeknight or a fun weekend lunch. This easy recipe is packed with protein and vegetables, making it a satisfying and healthy meal the whole family will love. Get ready to elevate your weeknight dinners with this simple yet impressive dish!
Ingredients:
- 2 cups cooked rice (day-old rice works best!)
- 1 tablespoon vegetable oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup frozen peas and carrots
- 1 (5 ounce) can tuna in water, drained
- 2 large eggs, lightly beaten
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger (optional, but adds great flavor!)
- ½ teaspoon black pepper
- Green onions, chopped (for garnish)
Instructions:
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Prep your ingredients: Finely chop the onion and mince the garlic. If using fresh peas and carrots, chop them into bite-sized pieces. Drain the tuna well. Having everything prepped before you start makes the cooking process much smoother.
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Scramble the eggs: Heat 1 tablespoon of vegetable oil in a wok or large skillet over medium heat. Add the beaten eggs and scramble until cooked through. Remove from the pan and set aside.
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Sauté the aromatics: Add the remaining tablespoon of vegetable oil to the pan. Add the onion and garlic and sauté for 2-3 minutes, until softened. This step builds a delicious base of flavor for your fried rice.
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Add the vegetables and tuna: Stir in the frozen peas and carrots (or fresh vegetables) and cook for another 2-3 minutes, until heated through. Add the drained tuna and gently stir to combine.
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Combine everything: Add the cooked rice to the pan. Break up any clumps of rice with a spatula. Pour in the soy sauce, sesame oil, and ginger (if using). Stir-fry for 3-5 minutes, until everything is heated through and well combined.
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Finish and serve: Stir in the scrambled eggs and black pepper. Garnish with chopped green onions and serve immediately. This dish is best enjoyed fresh!
Tips and Variations:
- Day-old rice is key: Using day-old rice prevents your fried rice from becoming mushy. If you don't have day-old rice, spread fresh rice on a baking sheet to cool it down quickly.
- Customize your veggies: Feel free to add other vegetables like shredded carrots, bell peppers, or mushrooms. Get creative and use what you have on hand!
- Spice it up: Add a pinch of red pepper flakes for a little heat.
- Protein boost: Add cooked chicken, shrimp, or tofu for extra protein.
- Make it vegetarian: Omit the tuna and add more vegetables for a hearty vegetarian option.
Nutritional Information (per serving, approximate):
This recipe yields about 4 servings. Nutritional information will vary depending on the specific ingredients used. However, a general estimate per serving is:
- Calories: Approximately 300-350
- Protein: 20-25g
- Fat: 10-15g
- Carbohydrates: 30-35g
This Tuna Fried Rice is a fantastic example of a healthy, delicious, and easy weeknight meal. It's a perfect choice for busy individuals and families who want a flavorful and satisfying dinner without spending hours in the kitchen. Enjoy!