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.
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|