What’s not to like about stir-fry? This traditional Chinese technique is one of the fastest cooking methods as well as one of the healthiest. With stir fry, you cook ingredients at a high temperature using little or no oil. Quick cooking preserves the nutrients, resulting in a meal that’s high in taste and low in fat and calories.
Whether you’re fighting cancer or you simply want to eat delicious, healthier meals, dietitians at the Nassif Community Cancer Center have collected their most popular healthy recipes and posted them here.
Yield:
4 servings
Serving Size:
1 1/2 cups
Calories:
262 cal
Ingredients
- 2 teaspoons sesame oil, divided
- 1 (1-pound) turkey breast, 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 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
Instructions
- 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 3 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. Serve with cooked brown rice.
Nutritional Information
Per serving: 262 calories, 11 grams fat , 27.6 grams protein, 13.1 grams carbohydrate, 3.7 grams fiber, 74 mg cholesterol, 12.3 mg iron, 351 mg sodium, 43 mg calcium
Recipe from myrecipes.com
