Low Calorie Tuna Chop Suey
A light, flavorful low-calorie tuna chop suey featuring tender vegetables, seasoned rice, and flaky tuna, perfect for a healthy, quick weeknight dinner.
Ingredients
Instructions
- Over low heat, cook celery and onion in 2 tablespoons water. Cover skillet to steam cook, keeping heat very low.
- When soft and tender, remove from heat and add cooked rice, 2 cups water, soy sauce, liquid sugar substitute, and pepper. Bring to a boil; turn heat to low.
- Cover and cook slowly until rice is tender and liquid is absorbed, about 20 minutes.
- Fold in tuna and remove from heat.
- Cover and let stand several minutes before serving.
Tips & Substitutions
To enhance the flavors, consider adding minced garlic or ginger when sautéing the vegetables. If you prefer a bit more crunch, toss in some bell peppers or snap peas. For a vegetarian option, substitute tuna with cooked chickpeas. Adjust the soy sauce to taste, and try using low-sodium versions to keep the dish low-calorie. Browse more Chinese recipes for additional inspiration.
Serving Suggestions
Serve this Low Calorie Tuna Chop Suey over a bed of fresh greens or alongside steamed vegetables for a light meal. It pairs beautifully with Jade Green Broccoli Chinese-Style for a colorful plate. Consider adding a sprinkle of sesame seeds or sliced green onions for garnish to elevate the presentation.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of water to prevent drying out, and use a microwave or stovetop, covered, until heated through. This dish can also be enjoyed cold as a salad.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Tuna Chop Suey contains roughly 360 calories, with 9g protein, 43g carbohydrates, and 17g fat. It is a good source of protein (18% of the Daily Value), dietary fiber (11% of the Daily Value), and iron (10% of the Daily Value). Note that it is relatively high in sodium, at 1851mg per serving (80% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of converted rice?
Yes, you can substitute brown rice for converted rice. However, you may need to adjust the water and cooking time, as brown rice typically requires more water and a longer cooking period to become tender.
What can I use instead of liquid sugar substitute?
If you prefer not to use a liquid sugar substitute, you can replace it with a small amount of honey or agave syrup. Just remember to adjust the overall liquid in the recipe slightly to maintain the right consistency.
Is this recipe gluten-free?
To make this recipe gluten-free, use tamari or a gluten-free soy sauce alternative instead of regular soy sauce. Additionally, ensure that the rice you use is certified gluten-free, as some processed rice products may contain gluten.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).