Turkey Stir Fry With Corn And Broccoli
|Chicken broth||2 Cup (32 tbs) (Low Sodium Or Regular)|
|Raw rice||3⁄4 Cup (12 tbs)|
|Red onion||1 Medium|
|Turkey cutlets||1⁄2 Pound (3 Turkey Cutlets)|
|Olive oil/Other vegetable oil||1 Tablespoon|
|Frozen corn||1 Cup (16 tbs), thawed|
|Garlic||3 Clove (15 gm), minced or crushed through a press|
|Lemon juice||3 Tablespoon|
|Grated lemon zest||1 Teaspoon|
1 In a medium saucepan, bring 1 3/4 cups of the broth to a boil. Add the rice, reduce the heat to medium-low, cover and simmer until tender, 15 to 20 minutes.
2 Meanwhile, cut the broccoli into bite-size pieces. Thinly slice the onion. Cut the turkey cutlets into 1/4-inch-wide strips.
3 In a shallow bowl, combine the flour, salt and pepper. Lightly dredge the turkey strips in the seasoned flour.
4 In a large nonstick skillet, warm the oil until hot but not smoking. Add the turkey strips and stir-fry over medium-high heat until cooked through, about 6 minutes. Remove the turkey to a plate and cover loosely to keep warm.
5 Add the remaining 1/4 cup broth to the skillet over medium-high heat. Add the broccoli, onion, corn and garlic, and cook for 2 minutes.
6 Add the lemon juice, lemon zest (if using) and thyme and bring to a boil. Reduce the heat to medium-low, cover and simmer until the vegetables are just tender, about 5 minutes.
7 Return the turkey to the skillet, add the cooked rice and toss well to combine.
Serving size: Complete recipe
Calories 1301 Calories from Fat 184
% Daily Value*
Total Fat 21 g31.9%
Saturated Fat 2.6 g13.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2209 mg92%
Total Carbohydrates 214 g71.2%
Dietary Fiber 8.3 g33.2%
Sugars 14.9 g
Protein 64 g127.4%
Vitamin A 14.5% Vitamin C 130.3%
Calcium 11.3% Iron 25.2%
*Based on a 2000 Calorie diet