Summer Turkey Stir Fry
|Cracked wheat||1 Cup (16 tbs) (Bulgur)|
|Boiling water||2 Cup (32 tbs)|
|Olive oil/Salad oil||2 Tablespoon|
|Garlic||3 Clove (15 gm), minced or pressed|
|Ground chicken/Ground turkey||1 Pound|
|Thinly sliced carrots||2 Cup (32 tbs)|
|Zucchini||2 Small, ends trimmed, thinly sliced|
|Minced ginger||1 Tablespoon|
|Cooking sauce||1⁄4 Cup (4 tbs)|
|Thinly sliced green onions||1⁄2 Cup (8 tbs)|
In a bowl, mix together bulgur and boiling water; set aside until most of the liquid is absorbed, about 1 hour; drain.
Place a wok or 10-inch frying pan over high heat.
Add 2 tablespoons oil, garlic, and turkey; stir-fry until lightly browned, crumbling meat with spoon, about 5 minutes.
Scoop out turkey and set aside.
To pan, add carrots, zucchini, ginger, and 1/3 cup water; stir to free browned bits.
Cover and cook vegetables until they are tender to bite, about 5 minutes; stir often.
Boil, uncovered, until nearly all the liquid evaporates.
Add turkey and sauce; stir until boiling.
Spoon bulgur onto plates; top equally with turkey and sprinkle with green onions.
Serving size: Complete recipe
Calories 1742 Calories from Fat 674
% Daily Value*
Total Fat 76 g116.6%
Saturated Fat 16.7 g83.7%
Trans Fat 0.3 g
Cholesterol 390.1 mg130%
Sodium 812.3 mg33.8%
Total Carbohydrates 175 g58.3%
Dietary Fiber 42.8 g171%
Sugars 28 g
Protein 108 g216%
Vitamin A 1052.2% Vitamin C 150.8%
Calcium 30.4% Iron 63.9%
*Based on a 2000 Calorie diet