TURKEY AND BROCCOLI STIR-FRY

Turkey and Broccoli Stir-Fry image

Yield Serves 4; 1 1/2 cups per serving

Number Of Ingredients 11

1 cup uncooked quick-cooking brown rice
Cooking spray
1/2 medium red bell pepper, cut into thin strips
1/2 large onion, thinly sliced
1/4 cup water
2 cups small broccoli florets
2 cups diced cooked turkey breast, cooked without salt, skin and all visible fat discarded
3 tablespoons hoisin sauce
2 tablespoons honey
2 to 3 teaspoons fresh lime juice
1 teaspoon toasted sesame oil

Steps:

In a medium saucepan, prepare the rice using the package directions, omitting the salt and margarine.
Meanwhile, lightly spray a large skillet with cooking spray. Cook the bell pepper and onion over medium-high heat for 5 minutes, or until they begin to lightly brown on the edges, stirring frequently. Transfer to a plate. Set aside.
Pour the water into the skillet. Stir in the broccoli. Cook for 2 minutes, or until the broccoli is just tender-crisp, stirring constantly.
Stir in the bell pepper mixture and turkey. Remove from the heat. Let stand, covered, for 3 minutes, or until the turkey is heated through.
Meanwhile, in a small microwaveable bowl, whisk together the remaining ingredients. Microwave on 100 percent power (high) for 20 seconds, or until hot.
Spoon the rice onto plates. Spoon the turkey mixture over the rice. Top with the sauce.
Nutrition Information
(Per serving)
Calories: 271
Total fat: 3.0g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 1.0g
Monounsaturated: 1.0g
Cholesterol: 60mg
Sodium: 122mg
Carbohydrates: 36g
Fiber: 3g
Sugars: 15g
Protein: 25g
Calcium: 41mg
Potassium: 439mg
Dietary Exchanges
1 starch
1 other carbohydrate
1 vegetable
3 very lean meat