Broccoli And Turkey Stir Fry Recipes

BROCCOLI AND TURKEY STIR-FRY

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.

CHICKEN AND BROCCOLI STIR-FRY (WITH VARIATIONS)

Steps:

• Stir together sauce in a cup and set aside. Have all ingredients near the wok or large skillet.
• Mix together the chicken with salt and rice wine in a small bowl. Lightly beat the egg and stir in with the chicken, then sprinkle in the cornstarch.
• Allow this to sit for 20 minutes to absorb the wine flavor.
• Then add it to the wok; when it sizzles, lower heat and stir until the chicken turns white (this will happen quickly), then drain chicken on paper toweling, and remove excess oil form wok, moving it carefully out of your cooking area so it is not accidentally spilled.
• Add the combination of oils to wok, and when it is hot, toss in the garlic, hot peppers, and onions.
• When it sizzles and becomes fragrant, add the chicken again and cook for 2-3 minutes until chicken cooks through.
• Stir in sauce mixture and boil to thicken. Add water if you need to thin it.
• Then stir in the broccoli, trying to coat it and when it heats through, sprinkle with sesame seeds. Check to see if it needs any salt.
• Serve over fluffy white jasmine rice.

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

STIR FRY TURKEY (DAD'S VERSION)

Steps:

• Whisk soy sauce, sugar, and cornstarch together in a bowl until smooth; stir turkey into cornstarch mixture and set aside for 15 minutes to marinate.
• Heat a large skillet over high heat and pour vegetable oil into the hot skillet, coating the bottom. Stir broccoli and carrots into the hot oil to combine; pour chicken broth into the vegetables and cover skillet. Cook until carrots start to become tender, about 2 minutes.
• Reduce heat to medium. Stir turkey and sauce into vegetables; cook and stir until heated through and the sauce has thickened, 1 minute. Stir mushrooms into turkey and vegetables until combined.

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

ASPARAGUS TURKEY STIR-FRY

Steps:

• In a small bowl, combine the cornstarch, broth, lemon juice and soy sauce until smooth; set aside. In a large skillet or wok, stir-fry turkey and garlic in 1 tablespoon oil until meat is no longer pink; remove and keep warm., Stir-fry asparagus in remaining oil until crisp-tender. Add pimientos. Stir broth mixture and add to the pan; cook and stir for 1 minute or until thickened. Return turkey to the pan; heat through.