Broccoli And Turkey Stir Fry Recipes

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

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