Turkey and Broccoli Stir-Fry

Preparation

1. Step 1

   In a medium bowl, whisk together 2 tablespoons soy sauce and the sherry for the marinade.

   Step 2

   Cut the turkey across the short side into slivers about 1/4 inch wide and 2 inches long. Stir into the soy sauce marinade. Season with the pepper. Set aside.

   Step 3

   In a small bowl, whisk together the lemon juice, 1/4 cup water, sugar, and remaining 1 tablespoon soy sauce. Whisk in the cornstarch. Set aside.

   Step 4

   In a separate small bowl, stir together the green onions, jalapeño, garlic, and gingerroot.

   Step 5

   Heat a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven over high heat for a full minute. Add 1 1/2 teaspoons oil, swirling to coat the bottom. Stir in half the turkey. Cook for 2 minutes, or until it starts becoming opaque, stirring constantly. Transfer to a serving bowl. Repeat with the remaining 1 1/2 teaspoons oil and turkey, plus any remaining marinade.

   Step 6

   Stir the green onion mixture, broccoli, and remaining 1/4 cup water into the skillet. Cook, covered, for 3 minutes.

   Step 7

   Stir the lemon juice mixture to disperse the cornstarch. Stir this mixture and the turkey into the skillet. Cook for 2 minutes, stirring constantly. Stir in more water to thin the sauce if necessary.

2. Vegetarian Stir-Fry

   Step 8

   Omit 2 tablespoons soy sauce, the sherry, turkey, and pepper. Beat 1/2 cup egg substitute with 1/4 teaspoon salt. Chop 4 medium green onions. In a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven, heat 1 tablespoon canola or corn oil over high heat, swirling to coat the bottom. Cook the green onions for a few seconds, stirring constantly. Add the egg substitute mixture. Cook until softly set (no stirring needed). Transfer to a plate. Continue as directed above, replacing the turkey with the egg substitute mixture.

3. Cook’s Tip on Stir-Frying

   Step 9

   Old-fashioned cast-iron skillets are excellent for stir-frying. Black metal absorbs heat well, and the iron will hold onto the heat after you add the meat and vegetables.

4. nutrition information

   Step 10

   (Per Serving)

   Step 11

   Calories: 197

   Step 12

   Total Fat: 5.0g

   Step 13

   Saturated: 0.5g

   Step 14

   Trans: 0.0g

   Step 15

   Polyunsaturated: 1.5g

   Step 16

   Monounsaturated: 2.5g

   Step 17

   Cholesterol: 51mg

   Step 18

   Sodium: 377mg

   Step 19

   Carbohydrates: 14g

   Step 20

   Fiber: 3g

   Step 21

   Sugars: 5g

   Step 22

   Protein: 23g

   Step 23

   Dietary Exchanges

   Step 24

   1 Vegetable

   Step 25

   1/2 Carbohydrate

   Step 26

   2 1/2 Lean Meat

5. Vegetarian Stir-Fry

   Step 27

   (Per Serving)

   Step 28

   Calories: 148

   Step 29

   Total Fat: 7.5g

   Step 30

   Saturated: 0.5g

   Step 31

   Trans: 0.0g

   Step 32

   Polyunsaturated: 2.0g

   Step 33

   Monounsaturated: 4.5g

   Step 34

   Cholesterol: 0mg

   Step 35

   Sodium: 341mg

   Step 36

   Carbohydrates: 16g

   Step 37

   Fiber: 4g

   Step 38

   Sugars: 7g

   Step 39

   Protein: 6g

   Step 40

   Dietary Exchanges

   Step 41

   1 Vegetable

   Step 42

   1/2 Carbohydrate

   Step 43

   1/2 Lean Meat

   Step 44

   1 Fat