Title: Tuna Vegetable Capcai
This hearty and flavorful dish combines fresh vegetables and tender pieces of tuna, all simmered in a savory chicken broth and lightly thickened with cornstarch to create a comforting and nutritious stir-fry. Perfect for a quick weeknight dinner, this Tuna Vegetable Capcai is easy to prepare, full of vibrant colors, and packed with wholesome goodness.
Ingredients:
| Ingredient | Amount |
|---|---|
| Carrot (sliced) | 1 medium-sized |
| Potato (diced) | 1 medium-sized |
| Green beans (trimmed) | 100 grams |
| Snow peas (kacang arcis) | 100 grams |
| Corn (fresh or frozen) | 100 grams |
| Broccoli (cut into florets) | 100 grams |
| Tuna (cut into 10 small pieces) | 10 pieces |
| Onion (sliced) | 1 medium-sized |
| Garlic (minced) | 2 cloves |
| Fish oil | 1 tablespoon |
| Chicken broth (liquid) | 500 ml |
| Black/white pepper | To taste |
| Salt | To taste |
| Cooking oil (for sautéing) | As needed |
| Cornstarch (optional, for thickening) | 1/2 tablespoon |
Instructions:
-
Sauté the Aromatics:
Heat a generous amount of cooking oil in a large skillet or wok over medium heat. Add the sliced onion and minced garlic, sautéing them until they turn fragrant and golden brown. -
Add the Tuna:
Toss in the tuna pieces and sauté them for a minute or two, just enough to cook them lightly. Be sure to stir occasionally to prevent sticking. -
Incorporate the Vegetables:
Add the sliced carrots, diced potatoes, and green beans. Stir-fry for a few minutes, ensuring that all vegetables start to soften. Then, add the snow peas, corn, and broccoli in order of cooking time—starting with the vegetables that take longer to cook. -
Add the Broth and Seasonings:
Pour in the chicken broth, ensuring the vegetables and tuna are mostly submerged. Season with salt, black/white pepper, and a tablespoon of fish oil to add depth of flavor. Stir to combine, and allow the mixture to simmer until the vegetables are tender but still vibrant. -
Thicken the Broth (Optional):
In a small bowl, mix the cornstarch with a little water to create a slurry. Slowly stir the slurry into the simmering broth and vegetables, allowing the mixture to thicken slightly. Continue to simmer for an additional 2-3 minutes until the broth is well-coated with the sauce. -
Final Adjustments:
Taste the dish and adjust the seasonings as needed, adding more salt or pepper if desired. -
Serve:
Once the vegetables are perfectly tender and the broth has reached your desired consistency, turn off the heat. Your Tuna Vegetable Capcai is now ready to be served! Pair it with steamed rice or enjoy it as is for a healthy, satisfying meal.
Nutritional Information (per serving):
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 250 kcal |
| Protein | 18 g |
| Carbohydrates | 32 g |
| Fiber | 6 g |
| Fat | 7 g |
| Sodium | 500 mg |
| Vitamin A | 110% Daily Value |
| Vitamin C | 60% Daily Value |
Cooking Tips:
- Vegetable Variations: Feel free to switch up the vegetables based on what you have available. Cauliflower, zucchini, or bell peppers can be used in place of or alongside the listed vegetables.
- Tuna Alternatives: If you prefer, you can use other types of fish, such as salmon or mackerel, to give this dish a different twist.
- Thicker Sauce Option: For a creamier sauce, add a splash of coconut milk or a dollop of sour cream at the end of cooking.
This Tuna Vegetable Capcai is an easy and versatile dish that brings together the natural flavors of fresh vegetables and the rich umami of tuna. Its light yet flavorful broth makes it perfect for any occasion, and its ease of preparation ensures it will become a favorite in your weeknight dinner rotation. Enjoy this dish as a hearty, healthy meal for the entire family!
