Albacore Stir Fry Vs. Chicken Stir Fry
| TUNA | VS. | chicken |
|---|---|---|
| 260 | Calories | 290 |
| 8g | Total Fat | 9g |
| 1.5g | Sat. Fat | 2g |
| 15mg | Cholesterol | 40mg |
| 1160mg | Sodium | 1040mg |
| 32g | Total Carbs | 32g |
| 15g | Protein | 19g |
What is an alTUNAtive?
Tuna is an incredibly versatile protein and can be swapped for other proteins. It works well in many of your favorite recipes and can be a great way to lower the fat and cholesterol and add those heart healthy omega-3's to your favorite recipes.
Tuna is also a great way to "mix it up" a bit! It's a nice way to jazz up your recipes and add some fun flavors to your favorite dishes.
We've shown you some examples of how the nutritional profiles* and flavors change with some of our favorite recipes. Now it's your turn! Share your favorite alTUNAtives with us — we love to see your creativity!
Complete Nutritional Information
| TUNA | VS. | chicken |
|---|---|---|
| 260 | Calories | 290 |
| 8g | Total Fat | 9g |
| 1.5g | Sat. Fat | 2g |
| 15mg | Cholesterol | 40mg |
| 1160mg | Sodium | 1040mg |
| 32g | Total Carbs | 32g |
| 15g | Protein | 19g |
Serving Size (283g)
Recipe based on comparison of tuna and breast meat chicken, roasted, no skin.
Nutritional comparisons are done using the same recipe only with the tuna swapped for the alternate protein. No other changes to the recipes were made so the comparison would be as accurate as possible. All nutritional analyses are completed using Genesis SQL Version 9.7.2.
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Prep Time:
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Cook Time:
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Recipe Yield: 4
This quick dinner will make everyone, including the cook, happy! To help reduce the sodium content, use reduced sodium soy sauce.
Ingredients:
- 1 (6.4 oz.) Pouch or 2 (2.6 oz.) Pouches or 2 (5 oz.) Cans - Albacore White Tuna in Water (if using cans, drained and chunked)
- 1⁄2 cup chopped onion
- 1 tsp. minced garlic
- 3 Tbsp. soy sauce
- 1 Tbsp. lemon juice
- 2 Tbsp. vegetable oil
- 1 bag (16 oz.) frozen oriental vegetables (or 4 cups thinly sliced assorted fresh vegetables; carrots, snow peas, broccoli, bell pepper, mushrooms and celery)
- 1 tsp. sugar
- 2 cups cooked rice
Directions:
- Heat oil in a large skillet or wok and stir-fry onion, garlic and vegetables until crisp-tender; about 4 minutes.
- Add tuna, soy sauce, sugar, lemon juice and 1 Tbsp. water. Stir fry for 1 minute, until tuna is heated through.
- Serve over hot rice.
| Amount Per Serving | DV%* | |
|---|---|---|
| Calories | 260 | |
| Total Fat | 8g | 12% |
| Saturated Fat | 1.5g | 8% |
| Trans Fat | 0g | |
| Cholesterol | 15mg | 5% |
| Sodium | 1200mg | 50% |
| Total Carbohydrate | 32g | 11% |
| Dietary Fiber | 3g | 12% |
| Sugars | 6g | |
| Protein | 16g | |
| Vitamin A | 8% | |
| Vitamin C | 30% | |
| Calcium | 4% | |
| Iron | 10% |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
