Sweet & Sour Turkey Stir-Fry
Instead of the usual rice, serve this stir-fry over broad noodles. For dessert, serve wedges of chilled melon or other seasonal fruit.
  • 1-1/3 cup water
  • 2/3 cup rice
  • 2 teaspoons vegetable oil
  • 1 pound skinless turkey breast, cut into 1/2-inch-thick strips
  • 1 tablespoon cornstarch
  • 1/3 cup reduced-sodium ketchup
  • 2 tablespoons rice wine vinegar or cider vinegar
  • 1 tablespoon sugar
  • 1 tablespoon reduced-sodium soy sauce
  • 1/4 teaspoon salt
  • 1 tablespoon minced fresh ginger
  • 3 garlic cloves, minced
  • 2 large carrots, thinly sliced
  • 2 cups sliced bok choy
  • 2 cups cherry tomatoes
  • 3 ounces snow peas, trimmed

1. In medium covered saucepan, bring water to a boil over high heat. Add rice, reduce heat to a simmer and cook, covered, until water is absorbed and rice is tender, about 20 minutes.

2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Dust turkey with cornstarch, add to skillet and saute 2 minutes. Transfer to a plate and cover loosely to keep warm.

3. In small bowl, stir together ketchup, vinegar, sugar, soy sauce and salt; set aside.

4. Add ginger and garlic to skillet and stir-fry until fragrant, about 30 seconds. Add carrots, bok choy and cherry tomatoes, and stir-fry until vegetables are crisp-tender, about 4 minutes. Add snow peas and cook 30 seconds.

5. Stir in ketchup mixture and bring to a boil. Return turkey (and any juices that have collected on plate) to skillet and cook until just heated through. Serve stir-fry over hot rice.

Nutritional Information
Per serving: 343 calories, 3.6g total fat, 0.6g saturated fat, 0.8g monounsaturated fat, 1.7g polyunsaturated fat, 3.1g dietary fiber, 33g protein, 44g carbohydrate, 70mg cholesterol, 534mg sodium.
Good source of: beta-carotene, potassium, selenium, vitamin B6, vitamin C.

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

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