Turkey Stir Fry


1 tbsp. cornstarch
1 tbsp. low sodium soy sauce
12 oz.s cubed cooked turkey breast
1/4 c. (no salt added) chicken broth
1/2 tsp. garlic chili paste
2 tsp.s peanut oil
1 tbsp. + 1 tsp. pumpkin seeds
2 c.s broccoli florets
1 c. sliced red bell pepper, cut ΒΌ inch thick
1/2 c. scallions, cut into 1 inch pieces
1 garlic clove, minced


In medium bowl, stir cornstarch, soy sauce and teriyaki sauce until cornstarch is dissolved. Add turkey, mixing to coat well; let stand 15 to 20 minutes. In small bowl, combine chicken broth, vinegar and chili paste; set aside.
Spray a large non-stick skillet with non-stick coating spray. Over medium high heat, heat 1 teaspoon peanut oil. Add pumpkin seeds; cook stirring frequently, until golden, about 3 to 4 minutes. With slotted spoon, remove seeds to medium bowl.
Add the remaining 1 teaspoon peanut oil to skillet; add the turkey mixture and cook, stirring until heated through, about 1 minute. Remove turkey to bowl with pumpkin seeds. Add broccoli, pepper, scallion and garlic to skillet; cook, stirring constantly, 2 to 3 minutes, until tender. Add chicken broth mixture; bring to boil. Return turkey and pumpkin seeds to skillet; toss to heat through, 1 minute.
Each serving provides: 3 protein exchanges, 1 3/4 vegetable, 1/2 fat exchange, 30 optional calories - 199 calories, 29 grams protein, 5 grams fat, 9 grams carbohydrate, 297 milligrams sodium, 59 milligrams cholesterol.
Available in oriental markets and some stores.




4.0 servings


Friday, December 10, 2010 - 1:02am


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