Turkey Stir-Fry Supper

Stir-fry turkey and vegetables for this quick-cooking meal.

Quick look

  • prep 20 min    cook 35 min
  • serves 14

You can have the turkey and vegetables cooked and on the table in less than an hour.

Ingredients

  • 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

    How to make it  55 minutes


  • 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.

Nutritional Information(per serving)

  • Calories: 233
  • Fat: 8g
  • Cholesterol: 46mg
  • Sodium: 345mg
  • Carbs: 19g
  • Protein: 22g

Serving size: 1 cup (prepared with low-sodium broth and light soy sauce)

Diabetic exchanges: 2 meat, 1 starch, 1 vegetable

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