Vegetables and Turkey Stir-Fry

Jan 9 2013

Looking for a creative way to get rid of your leftover vegetables? Try this delicious stir-fry.
Recipe courtesy of Oregon State University’s Food Hero https://www.foodhero.org/recipes/vegetables-and-turkey-stir-fry
 

 Serves 8

Dietitian's Tip: 

Simple stir-fry like this can be your go-to DASH meal for times when you don’t know what to make. You can use almost any combination of lean meat or fish and vegetables. When using leftovers, make sure to heat quickly and thoroughly to 165F and serve immediately to avoid over-cooking. 

Ingredients: 

1 tablespoon oil
½ teaspoon salt
Thin slices ginger root, minced
1 clove garlic, peeled and minced or 1/8 teaspoon garlic powder
1 cup turkey, cut into ½-inch cubes
2 cups chopped vegetables, fresh, frozen or canned, such as celery, mushrooms, water chestnuts, bok choy
½ teaspoon sugar
3 cups cooked brown rice
 

Preparation: 

Heat oil in a large skillet over medium heat. Add salt, ginger root, garlic, turkey and vegetables. Stir-fry for 1 minute. Reduce heat to prevent scorching. Add sugar.
When vegetables are tender, remove pan from heat. If vegetables are firm, add 1-2 tablespoons of water cover and cook for 2 more minutes or until tender. Serve over rice (or noodles). Refrigerate leftovers within 2-3 hours.
 

Nutrition Information: 

Serving size: 1 cup
Per Serving: 150 calories, 4 g total fat, 1 g saturated fat, 20 g carbohydrates, 10g protein, 2 g fiber, 180 mg sodium, 195 mg potassium, 40 mg magnesium, 15 mg calcium.