Quick & Healthy Tuna Stir-Fry with Green Beans and Veggies

Healthy Stir-Fried Green Beans with Tuna

Ingredients:

• 1/2 can of tuna (any brand)
• 1 1/2 tablespoons extra virgin olive oil
• 100 grams baby green beans (buncis)
• 2 medium carrots
• 1 medium sweet corn
• 1 onion
• 4 cloves garlic
• 8 small chili peppers (optional, to taste)
• 1/2 packet of Ladaku seasoning (or a similar seasoning mix)
• 2 tablespoons sesame oil
• Salt to taste (keep it light for a healthier option)

Instructions:

1. Prepare the Vegetables:

   • Wash all the vegetables thoroughly. Cut the baby green beans into bite-sized pieces. Slice the carrots and sweet corn into thin, even slices. You can also cut the vegetables into cubes or sticks, depending on your preference.

2. Chop the Aromatics:

   • Finely slice the garlic and onion. If you are using chili peppers, slice them thinly as well.

3. Blanch the Carrots and Corn:

   • Bring a small pot of water to a boil. Add the carrots and sweet corn, and cook for 1-2 minutes until they are just tender. This step ensures they cook evenly in the stir-fry and aren’t too crunchy.

4. Heat the Pan:

   • Preheat a non-stick pan over medium heat. If using a regular pan, you might need a bit more oil to prevent sticking.

5. Cook the Aromatics:

   • Pour the extra virgin olive oil into the hot pan. Once the oil is heated (but not smoking), add the garlic, onion, and chili peppers (if using). Sauté until the garlic and onion are lightly golden brown and fragrant.

6. Add the Tuna:

   • Add the canned tuna to the pan. Cook until the tuna is heated through and releases its aroma.

7. Stir-Fry the Green Beans:

   • Add the baby green beans to the pan. Stir-fry for 2-3 minutes, ensuring they are evenly coated and cooked through but still crisp.

8. Combine with Carrots and Corn:

   • Add the blanched carrots and sweet corn to the pan. Stir well and cook for another minute to combine all the ingredients.

9. Season the Dish:

   • Season with salt, the Ladaku seasoning mix, and sesame oil. Stir well to ensure all the ingredients are evenly seasoned. Avoid adding monosodium glutamate (MSG) or additional artificial flavorings to keep the dish as healthy as possible.

10. Finish and Serve:

    • Remove the pan from heat once everything is well combined and heated through. Transfer to a serving dish. For an extra touch, you can garnish with crispy fried shallots if desired (optional).

Enjoy this vibrant and nutritious stir-fry as a wholesome meal that is both easy to prepare and deliciously satisfying!