Garlic Turkey with Broccoli
Serve with Rice
2 teaspoons sesame oil, divided
1 (1-pound) turkey breast tenderloin, cut into thin strips (easier to do if partially frozen)
1 cup low sodium chicken broth
4 garlic cloves, minced
1 1/2 tablespoons cornstarch
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon salt
1 red bell pepper, cut into thin strips
2 cups fresh broccoli florets
1 (8-ounce) can sliced water chestnuts, drained
2 tablespoons low-sodium soy sauce
Place a large nonstick skillet over medium-high heat until hot. Add 1 teaspoon sesame oil to pan, and tilt to coat evenly. Add turkey, and stir-fry 5 minutes or until turkey is no longer pink in center. Remove turkey, and set aside.
Combine broth and next 4 ingredients in a small bowl; stir until cornstarch dissolves. Set aside.
Add remaining 1 teaspoon oil to pan; add pepper strips and broccoli; stir-fry 1 minute. Add water chestnuts, and stir-fry 30 seconds. Increase heat to high. Stir broth mixture, and add to pan with soy sauce, turkey, and any accumulated juices. Bring to a boil; cook 1 to 2 minutes or until slightly thickened.
Per Serving: (1 1/2 cups serving) 305 Calories; 10g Fat (31.0% calories from fat); 2g Saturated Fat; 30g Protein; 22g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 651mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Fat.
Per Serving (1 cup serving): 204 Calories; 7g Fat (31.0% calories from fat); 2g Saturated Fat; 20g Protein; 15g Carbohydrate; 2g Dietary Fiber; 49mg Cholesterol; 434mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
COOK'S NOTE: If serving with rice, 1 cup serving is ample.
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