Weekly Healthy Recipe 4/4-4/10
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  1. #1
    Mega Poster JKfmAustin's Avatar
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    Default Weekly Healthy Recipe 4/4-4/10

    I wanted to go ahead and post this early because I may or may not be in town this weekend. I still haven't made the first dish yet because I grocery shop on Thursday nights. I was planning on making it tomorrow but something unexpected happened and I'm not sure if I will be in town. I am planning on making the first recipe on Sunday and this recipe on Tuesday.

    I got this recipe from myrecipes.com. I like easy to prepare recipes and I've also been craving chinese so this looked perfect! I am going to serve this over quinoa or brown rice.


    Garlic Turkey-Broccoli Stir-Fry



    Prep Time: 6 minutes
    Cook Time: 8 minutes
    Yield: 4 servings (serving size: 1 1/2 cups)

    Ingredients

    • 2 teaspoons sesame oil, divided
    • 1 (1-pound) turkey tenderloin, cut into thin strips
    • 1 cup fat-free, less-sodium chicken broth
    • 4 garlic cloves, minced
    • 1 1/2 tablespoons cornstarch
    • 1/4 teaspoon crushed red pepper
    • 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

    Preparation

    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.

    Nutritional Information

    Calories: 262 (38% from fat)
    Fat:11g (sat 2.6g,mono 4.1g,poly 3g)
    Protein:27.6g
    Carbohydrate:13.1g
    Fiber:3.7g
    Cholesterol:74mg
    Iron:12.3mg
    Sodium:651mg
    Calcium:43mg
    Jina (30)
    DH (32)


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  2. #2
    Mega Poster les27's Avatar
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    mmmm that looks yummy i am totally drooling I may have to substitute chicken for the turkey....there is only one small grocery store here in town, and I may or may not be able to get turkey tenderloin I think I'll make this on Wednesday mmmmmm
    LESLI

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  3. #3
    Community Host Alissa_Sal's Avatar
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    Yum! I will make this on Thursday when it's my night to cook. I will look for turkey, but otherwise I will use chicken too.
    -Alissa, mom to Tristan (5) and Reid (the baby!)

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  4. #4
    Mega Poster JKfmAustin's Avatar
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    I made this last night and I like it! I did make a few changes:

    I used 1 1/2 cups of broth instead of 1.
    I used 3 1/2 tbsp of soy sauce instead of 2.
    I added 1 tsp of crushed red pepper instead of 1/4.
    I added 6 cloves of garlic instead of 4....I really love garlic.
    I garnished with some fresh scallions and sesame seeds and served it over quinoa and brown rice.

    I thought it could have used a tad bit more salt but it wasn't bad at all. Also, next time I'm going to use chicken instead of turkey since I'm not a huge turkey fan.


    Hi Alissa! So glad you are joining us!
    Jina (30)
    DH (32)


    DS - 1/31/13 - My IVF Miracle and the love of my life!!

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  5. #5
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    I made this tonight. I used what I had on hand so I substituted olive oil for sesame oil, chicken for turkey, a green pepper for the red pepper (because the grocery store was out of red peppers), and skipped the water chestnuts and the crushed red pepper. I used black pepper to season it. I also used frozen cooked broccoli instead of fresh. I served it on brown rice. I really liked the flavor and thought that it was quick and easy to make. The WW points were very reasonable too. I can't wait to have leftovers for lunch tomorrow! Yum!
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  6. #6
    Community Host Alissa_Sal's Avatar
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    Yay, I tried this last night and it was really good! DH liked it too! (Although DS refused to eat much, but I think that he skipped his nap yesterday, so he was a total crank, and the fact that he refused to eat doesn't have to have anything to do with whether or not he actually liked the food - I think he was just being contrary.)

    We did use the turkey, which I liked! I have never really cooked with turkey like that - we sometimes substitute ground turkey for ground beef, but I haven't ever bought big chunks of bird like that. It had a different texture from chicken, but good.

    Changes I made to the recipe:
    1 1/2 cups of broth
    4 TSP soy sauce (I'm a salt junkie)
    Used jarred minced garlic, although I was almost out, so it wasn't quite as garlicy as I would have liked
    Added a carrot and some celery to the veggie mix

    Served over brown rice

    Over all I really liked it, and I saved the recipe to make again. Jina, I like the idea of sprinkling sesame seeds on top - I will have to try that next time!
    -Alissa, mom to Tristan (5) and Reid (the baby!)

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  7. #7
    Prolific Poster Pixacious's Avatar
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    I kind of tried this tonight. It is the usual way that i make stir fry so I made some adjustments. I used steak (cause that's what I had) and a frozen asian veggie medley. And then I used fried rice seasoning on the rice. It was yummo though. I have never put cornstarch on the meat or anything and that actually made a big difference.
    ~Christine~
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  8. #8
    Posting Addict lcmancini's Avatar
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    I made this last night, and it was a huge hit. I too made this with Chicken because I forgot to buy turkey tenderloins. In fact, I forgot SO MUCH!!! I had to borrow broccoli from the neighbors, and I forgot to get water chestnuts. So I definitely have to try it again the Correct way. I thought it tasted a bit bland, and I think the turkey would change that. I added some allspice, and a little more garlic. I'm a HUGE garlic fan. But overall the meal was a hit here.

    Thanks Jina!!! LOVED IT!!
    ~Lisa~
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  9. #9
    Mega Poster les27's Avatar
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    I made this Thursday and did a double batch (I had 2 lbs of chicken that needed used ) and I added a fresh zucchini and a few fresh carrots to the stir fry. It was DELICIOUS!!! This is a definite favorite that I am going to add to the rotation....the only thing that sucked was all the cutting (chicken, fresh veggies, etc) but after everything was cut it was fast and easy. My husband didn't try it until Sunday (he wasn't HUNGRY when I made it Saturday GRRR) but he said he liked it too (it didn't taste as good the 2nd day) and my daughter liked the rice and the juices and I snuck some chicken in the rice, but she wouldn't eat any of the veggies (big surprise).

    Thanks for the yummy recipe!

    Oh and I calculated points for this with the turkey it was 5.5 ww points....not sure what the difference would be with chicken...and then it would be extra points with rice
    LESLI

    Lesli & Russell August 24, 2007
    Savanna June --- January 29, 2009
    Alivia Christi --- January 9, 2013


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