Turkey Stir-Fry Supper

[quicklook-recipe prep_time=”20 min” cook_time=”35 min” serves=”14″ details=”” ] You can have the turkey and vegetables cooked and on the table

[quicklook-recipe prep_time=”20 min” cook_time=”35 min” serves=”14″ details=”” ]

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

[ingredients-list title=”Ingredients” serving_size=””]
[ingredients-left]

  • 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

[/ingredients-left]
[ingredients-right]

  • 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

[/ingredients-right]
[/ingredients-list]

[step-list-wrapper title=”How to make it” time=”55 minutes”]
[step-item number=”1″ image_url=”” title=”” ] 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. [/step-item]

[step-item number=”2″ image_url=”” title=”” ] 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. [/step-item]

[step-item number=”3″ image_url=”” title=”” ]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. [/step-item]

[/step-list-wrapper]

[nutrition-info calories=”233″ calories_fat=”” fat=”8g” sat_fat=”” choles=”46mg” sodium=”345mg” carbs=”19g” sugars=”” protein=”22g” fiber=””]
Serving size: 1 cup (prepared with low-sodium broth and light soy sauce)

Diabetic exchanges: 2 meat, 1 starch, 1 vegetable

[/nutrition-info]

Originally Published in Reader's Digest

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