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Turkey-Garlic Stir-Fry
Quick & Easy!
Stir-frying is a healthy, low-fat way to cook up a tasty dish. Combining turkey and veggies helps keep the calories down and the protein up.
PREPARATION TIME: 10 minutes
COOKING TIME: 10 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
1 tablespoon olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 cloves garlic, minced
1 pound skinless, boneless turkey breast, cut into thin strips
1 package (10 ounces) fresh spinach
1/2 teaspoon salt |
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DIRECTIONS:
Heat oil over moderate heat in a large nonstick skillet. Add bell peppers and garlic; cook until tender, stirring occasionally. Add turkey breast and cook 2 minutes. Add spinach and salt; cook until spinach is wilted and turkey is cooked through.
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Nutrition Per Serving:
Per serving: Calories 220, fat 10 g, saturated fat 2 g, cholesterol 60 mg, sodium 400 mg, carbohydrate 7 g, fiber 3 g, protein 26 g.
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Tips:
ABOUT TURKEY
Nutritional power of turkey
The leanest of all meats, turkey breast has a mild flavor that makes it a versatile cooking ingredient. It supplies a lot of high-quality protein and B vitamins.
Did you know?...
• If you've been advised to watch your intake of saturated fat (everyone should, but it's especially important for people with high cholesterol), skinless turkey breast should be on your table frequently. It contains less saturated fat than any other meat.
• Skinless turkey breast has about the same amount of protein, vitamin B-6, and niacin as beef top round, but only about one-sixth the fat.
• When buying cooked turkey breast at the deli counter, try to get fresh roasted turkey rather than packaged turkey products, which may have added broth or water, starch, sugar, oil, and preservatives.
• Turkey breast can be substituted for veal in many recipes.
At the market
You can choose from whole, bone-in turkey breasts; whole boneless breasts (halves and quarters too); and turkey breast "tenderloins" (steak-like cuts); and cutlets.
Look for
The meat should appear moist and pink.
Basic cooking
Whole turkey breast should be cooked to an internal temperature of 170°F. Don't overcook or the meat will be dry.
ABOUT BELL PEPPERS
Nutritional power of bell peppers
Peppers, especially red ones, are a super source of vitamin C. They also contain flavonoids, which seem to fight cancer in several different ways.
Did you know?...
• The longer a pepper ripens, the sweeter and more healthful it becomes. A red bell pepper supplies nearly 11 times the beta carotene of a green pepper -- and half again as much vitamin C.
• Ounce for ounce, a red bell pepper contains four times as much vitamin C as an orange. Because of their high vitamin C content, bell peppers are a good choice to serve with iron-rich foods such as beef. The vitamin C enhances iron absorption.
• You can add a lot of nutritional value to a salad (such as tuna, chicken, or pasta) by serving it in a "bowl" made from a seeded bell pepper.
• Bell peppers belong to the same species as chili peppers, but sweet peppers lack the tongue-tingling heat of chilies because they do not contain capsaicin.
At the market
Green peppers are always available; imported red and yellow peppers, which can be quite expensive, are sold year-round too (look for orange, brown, and purple peppers as well). In the summer, seek out locally grown peppers and stock up while prices are low (seed and chop or roast the peppers, then freeze them).
Look for
Peppers should be smooth, unblemished, and bright in color. Choose peppers that are heavy for their size: Hefty peppers have thick, meaty walls.
Prep
If you're slicing or chopping peppers, halve them lengthwise and pull off the stem and cap. Pull out the ribs and seeds with your fingers. For roasting, slice the peppers lengthwise into flat panels -- this will make them easier to peel after roasting.
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| From Eat Well, Stay Well |
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