Turkey Stir Fry With Corn And Broccoli Recipe

Summary

Difficulty LevelEasyCuisine
Main IngredientInterest Group

Ingredients

 Chicken broth2 Cup (32 tbs) (Low Sodium Or Regular)
 Raw rice3⁄4 Cup (12 tbs)
 Broccoli stalks2
 Red onion1 Medium
 Turkey cutlets1⁄2 Pound (3 Turkey Cutlets)
 Flour2 Tablespoon
 Salt1⁄2 Teaspoon
 Pepper1⁄4 Teaspoon
 Olive oil/Other vegetable oil1 Tablespoon
 Frozen corn1 Cup (16 tbs), thawed
 Garlic3 Clove (15 gm), minced or crushed through a press
 Lemon juice3 Tablespoon
 Grated lemon zest1 Teaspoon
 Thyme3⁄4 Teaspoon

Nutrition Facts

Serving size: Complete recipe

Calories 1301 Calories from Fat 184

% Daily Value*

Total Fat 21 g31.9%

Saturated Fat 2.6 g13.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2209 mg92%

Total Carbohydrates 214 g71.2%

Dietary Fiber 8.3 g33.2%

Sugars 14.9 g

Protein 64 g127.4%

Vitamin A 14.5% Vitamin C 130.3%

Calcium 11.3% Iron 25.2%

*Based on a 2000 Calorie diet

Directions

1 In a medium saucepan, bring 1 3/4 cups of the broth to a boil. Add the rice, reduce the heat to medium-low, cover and simmer until tender, 15 to 20 minutes.
2 Meanwhile, cut the broccoli into bite-size pieces. Thinly slice the onion. Cut the turkey cutlets into 1/4-inch-wide strips.
3 In a shallow bowl, combine the flour, salt and pepper. Lightly dredge the turkey strips in the seasoned flour.
4 In a large nonstick skillet, warm the oil until hot but not smoking. Add the turkey strips and stir-fry over medium-high heat until cooked through, about 6 minutes. Remove the turkey to a plate and cover loosely to keep warm.
5 Add the remaining 1/4 cup broth to the skillet over medium-high heat. Add the broccoli, onion, corn and garlic, and cook for 2 minutes.
6 Add the lemon juice, lemon zest (if using) and thyme and bring to a boil. Reduce the heat to medium-low, cover and simmer until the vegetables are just tender, about 5 minutes.
7 Return the turkey to the skillet, add the cooked rice and toss well to combine.
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