BROCCOLI AND TURKEY STIR-FRY
"Ginger gives this speedy stir-fry a special taste," comments Jackie Hannahs of Fountain, Michigan. "It's easy to prepare and even quicker when I use left-over turkey."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 5 servings.
Number Of Ingredients 14
Steps:
- In a large nonstick skillet or wok, stir-fry turkey in 1 tablespoon oil until no longer pink. Remove and keep warm. Stir-fry the red pepper, broccoli, onion, garlic and ginger in remaining oil for 3-4 minutes or until broccoli is crisp-tender., In a small bowl, combine cornstarch, broth and soy sauce until smooth; stir into skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Add turkey, water chestnuts and seasoning blend; heat through. Serve over rice.
Nutrition Facts : Calories 393 calories, Fat 7g fat (1g saturated fat), Cholesterol 76mg cholesterol, Sodium 276mg sodium, Carbohydrate 47g carbohydrate (0 sugars, Fiber 4g fiber), Protein 33g protein. Diabetic Exchanges
TURKEY AND BROCCOLI STIR-FRY
Steps:
- In a medium saucepan, prepare the rice using the package directions, omitting the salt and margarine.
- Meanwhile, lightly spray a large skillet with cooking spray. Cook the bell pepper and onion over medium-high heat for 5 minutes, or until they begin to lightly brown on the edges, stirring frequently. Transfer to a plate. Set aside.
- Pour the water into the skillet. Stir in the broccoli. Cook for 2 minutes, or until the broccoli is just tender-crisp, stirring constantly.
- Stir in the bell pepper mixture and turkey. Remove from the heat. Let stand, covered, for 3 minutes, or until the turkey is heated through.
- Meanwhile, in a small microwaveable bowl, whisk together the remaining ingredients. Microwave on 100 percent power (high) for 20 seconds, or until hot.
- Spoon the rice onto plates. Spoon the turkey mixture over the rice. Top with the sauce.
- Nutrition Information
- (Per serving)
- Calories: 271
- Total fat: 3.0g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 1.0g
- Monounsaturated: 1.0g
- Cholesterol: 60mg
- Sodium: 122mg
- Carbohydrates: 36g
- Fiber: 3g
- Sugars: 15g
- Protein: 25g
- Calcium: 41mg
- Potassium: 439mg
- Dietary Exchanges
- 1 starch
- 1 other carbohydrate
- 1 vegetable
- 3 very lean meat
TURKEY AND BROCCOLI STIR-FRY
Steps:
- In a medium bowl, whisk together 2 tablespoons soy sauce and the sherry for the marinade.
- Cut the turkey across the short side into slivers about 1/4 inch wide and 2 inches long. Stir into the soy sauce marinade. Season with the pepper. Set aside.
- In a small bowl, whisk together the lemon juice, 1/4 cup water, sugar, and remaining 1 tablespoon soy sauce. Whisk in the cornstarch. Set aside.
- In a separate small bowl, stir together the green onions, jalapeño, garlic, and gingerroot.
- Heat a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven over high heat for a full minute. Add 1 1/2 teaspoons oil, swirling to coat the bottom. Stir in half the turkey. Cook for 2 minutes, or until it starts becoming opaque, stirring constantly. Transfer to a serving bowl. Repeat with the remaining 1 1/2 teaspoons oil and turkey, plus any remaining marinade.
- Stir the green onion mixture, broccoli, and remaining 1/4 cup water into the skillet. Cook, covered, for 3 minutes.
- Stir the lemon juice mixture to disperse the cornstarch. Stir this mixture and the turkey into the skillet. Cook for 2 minutes, stirring constantly. Stir in more water to thin the sauce if necessary.
- Vegetarian Stir-Fry
- Omit 2 tablespoons soy sauce, the sherry, turkey, and pepper. Beat 1/2 cup egg substitute with 1/4 teaspoon salt. Chop 4 medium green onions. In a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven, heat 1 tablespoon canola or corn oil over high heat, swirling to coat the bottom. Cook the green onions for a few seconds, stirring constantly. Add the egg substitute mixture. Cook until softly set (no stirring needed). Transfer to a plate. Continue as directed above, replacing the turkey with the egg substitute mixture.
- Cook's Tip on Stir-Frying
- Old-fashioned cast-iron skillets are excellent for stir-frying. Black metal absorbs heat well, and the iron will hold onto the heat after you add the meat and vegetables.
- nutrition information
- (Per Serving)
- Calories: 197
- Total Fat: 5.0g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 1.5g
- Monounsaturated: 2.5g
- Cholesterol: 51mg
- Sodium: 377mg
- Carbohydrates: 14g
- Fiber: 3g
- Sugars: 5g
- Protein: 23g
- Dietary Exchanges
- 1 Vegetable
- 1/2 Carbohydrate
- 2 1/2 Lean Meat
- Vegetarian Stir-Fry
- (Per Serving)
- Calories: 148
- Total Fat: 7.5g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 2.0g
- Monounsaturated: 4.5g
- Cholesterol: 0mg
- Sodium: 341mg
- Carbohydrates: 16g
- Fiber: 4g
- Sugars: 7g
- Protein: 6g
- Dietary Exchanges
- 1 Vegetable
- 1/2 Carbohydrate
- 1/2 Lean Meat
- 1 Fat
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