Wednesday, September 21, 2011

The Boys and Broccoli

Every Saturday, when I'm planning our weekly menu, I ask the boys if there's anything in particular they'd like. The standard response is either "chef's choice" (hubs) or grmphr-DS-iCarly-grmphr (kid). Much to my surprise, however, this week the kid proactively requested "Chinese chicken stir-fry."

One thing I've noticed about a lot of my recipe sources is that they looooove to publish healthier versions of stir-fry options, so this request was pretty easy to fulfill - at least from the kid's perspective. The issue is typically the hubs, who doesn't love most veggies, therefore limiting some of my choices.

Tonight, I decided to go with a recipe chock-full of broccoli, knowing that although the hubs might not totally appreciate it, the kid would go for it because he loves broccoli. Without sauce. Or cheese. I guess I've done at least one thing right so far.

I'm not going to even wax poetic about broccoli. You know it's good for you.

BTW - I really like the new Pepsi commercial that was shown during the X-Factor with old-school Brit, Mariah, Kanye, etc. Fun! (This is not an endorsement. I do not drink any soda, as an FYI. Not for health reasons - I just don't like it.)

Turkey and Broccoli Stir-Fry
Source: American Heart Association Low-Salt Cookbook (1990, 2001, 2006)

  • 1 c. uncooked brown rice
  • 1/2 medium red bell pepper, sliced
  • 1/2 large onion, sliced
  • 1/4 c. water
  • 2 c. small broccoli florets
  • 2 c. diced cooked turkey breast (I used extra-lean turkey tenderloin)
  • 3 tbsp hoisin sauce
  • 2 tbsp honey
  • 2-3 tsp lime juice
  • 1 tsp toasted sesame oil
  • Prepare rice according to package directions.
  • Meanwhile, heat a large nonstick skillet over medium-high heat. Lightly spray with cooking spray. Cook bell pepper and onion for 5 minutes or until beginning to lightly brown on the edges, stirring frequently. Transfer to a plate.
  • Return the skillet to the heat. Pour in 1/4 cup water. Add broccoli. Cook for 2 minutes, or until the broccoli is just tender-crisp, stirring constantly.
  • Stir in the bell pepper mixture and the turkey. Remove from the heat. Let stand, covered, for 3 minutes, or until turkey is heated through.
  • Meanwhile, in a small microwaveable bowl, stir together the hoisin sauce, honey, lime juice and sesame oil. Heat in microwave for 20 seconds or until hot (I just added it to the turkey/pepper mixture and heated through).
  • To serve, spoon the rice onto plates. Spoon turkey mixture over rice, top with sauce.
Yield: 4 servings (approx. 1.5 c. per serving)
Per serving: 265 calories; 3g fat (sat: 0.5, poly: 0.5g; mono: 1g); cholest: 66mg; sodium: 81mg; cars: 30g; protein: 29g

First, I don't get how this dish can be only 81mg sodium, considering that the hoisin sauce is pretty high in sodium, but whatevs - I'll go with it - the American Heart Association doesn't lie! The hubs picked out his veggies and even tried to sneak some extra broccoli on the kid's plate, but gave it high-marks overall. The kid enjoyed, although he did note that he prefers his broccoli plain. I thought it was good - nothing special. There wasn't much of a kick to it, which would have been nice.

Three Forks - easy, healthy

Pic is blurry from the steam, not my shoddy photog skills

1 comment:

  1. YUM! We must be on the same wave length. Last night I made a brown rice stir fry -- no broccoli, but everything else I could find! LOVED it!