Easy Curried Turkey & Vegetables
Most supermarket brands of curry powder are fairly tame, so we've added some cayenne pepper to spice this up. However, if you have a hotter brand of curry powder, hold off on the cayenne pepper until you taste the sauce.
  • 4 cups broccoli florets
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 1 red bell pepper, cut into 1/2-inch pieces
  • 1 tablespoon curry powder
  • 3 tablespoons flour
  • 1 cup low-fat (1%) milk
  • 1/2 cup chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 3/4 pound roast turkey breast, cut into bite-size pieces

1. In a vegetable steamer, steam the broccoli until crisp-tender, about 4 minutes.

2. Meanwhile, in a medium nonstick saucepan, heat the oil over medium heat. Add the onion and bell pepper, and cook, stirring frequently, until the onion is soft, about 7 minutes. Stir in the curry powder and cook for 1 minute.

3. Stir in the flour and cook until well coated. Stir in the milk, broth, salt, and cayenne. Cook, stirring, until slightly thickened, about 5 minutes.

4. Add the broccoli and turkey to the sauce and cook until heated through, about 2 minutes.

Nutritional Information
Per serving: 239 calories, 5.8g total fat (1.3g saturated), 74mg cholesterol, 4g dietary fiber (.7g soluble), 16g carbohydrate, 31g protein, 512mg sodium.
Good source of: niacin, riboflavin, vitamin B6, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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