This tuna dish is a convenient fish meal that can be prepared in minutes. Remember to always use tuna packed in water because it has only a trace of fat, whereas a 3-ounce can of tuna packed in oil has about 18 grams of fat.

2 teaspoons cold-pressed safflower oil

3 cloves garlic, minced

1 teaspoon grated fresh ginger root

3 cups chopped fresh broccoli flowerets, or 1 16-ounce package frozen broccoli, red peppers and corn, defrosted and drained

1 small red onion, thinly sliced into rings

3 tablespoons defatted sodium-reduced chicken broth

1 cup fresh snow peas

2 cups sliced fresh mushrooms

1 6-ounce can albacore tuna in water, drained and flaked

1-2 tablespoons sodium-reduced soy sauce

3 cups hot steamed brown rice

  Heat the oil in a nonstick skillet. Add the garlic and ginger and stir-fry briefly.

  Add the broccoli and onion rings and stir-fry 3 minutes.

  Add the chicken broth, snow peas and mushrooms and stir-fry 3 minutes more.

  Add the tuna and soy sauce, and stir-fry just to heat.

  Spoon onto hot rice and serve immediately.