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You can have the turkey and vegetables cooked and on the table in less than an hour.
Prep time: 20 minutes
Cooking time: About 35 minutes
You Will Need
2-1/4 pounds boneless skinless turkey breast
2 tablespoons vegetable oil
3/4 cup uncooked long grain rice
2 cans (14-1/2 ounces each) chicken broth, divided
5 tablespoons soy sauce
2 garlic cloves, minced
1/2 teaspoon ground ginger
1/4 teaspoon pepper
1 package (10 ounces) frozen broccoli spears, thawed
1 pound carrots, thinly sliced
3 bunches green onions, sliced
3 tablespoons cornstarch
1 can (14 ounces) bean sprouts, drained
What to Do
1. Cut turkey into 2-inch long strips. Heat oil in a Dutch oven or wok over medium-high heat. Stir-fry turkey in batches 5 to 7 minutes or until juices run clear; set turkey aside.
2. Add rice, 3-1/2 cups broth, soy sauce, garlic, ginger and pepper to pan; bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes or until rice is tender.
3. Cut broccoli into 3-inch pieces. Add broccoli, carrots and onions to rice mixture; simmer 3 to 5 minutes. Combine cornstarch and remaining broth; add to pan. Bring to a boil; cook and stir 2 minutes. Stir in turkey and bean sprouts; heat through.
Serves: 14
Per Serving: (1 cup) (prepared with low-sodium broth and light soy sauce) equals 233 calories, 345 mg sodium, 46 mg cholesterol, 19 gm carbohydrate, 22 gm protein, 8 gm fat. Diabetic Exchanges: 2 meat, 1 starch, 1 vegetable.
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