Stir Fried Turkey Tenderloin With Sugar Snaps
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Calories: 324 per serving
Percent from Fat: 7%
Food as MedicineSM Ingredient: Ginger
Food as MedicineSM TipIn ancient China, sailors used to chew on ginger root to settle their stomachs. Today, ginger has been found to have anti-inflammatory compounds called gingerols which ease the inflammation caused by arthritis. And University of Minnesota scientists have applied for a patent on the use of gingerol as an anti-cancer agent, against colorectal cancer.
Culinary Taste TipTry crystallized or candied ginger dipped in dark chocolate for a spicy, hot, sweet treat.
Culinary Technique TipUse a paring knife to peel ginger, but don't worry if all the skin doesn't come off. Peeling is mostly for looks. Fresh ginger kept in the freezer, unpeeled, keeps up to six months.
Ingredients2 cups quick cooking brown rice, such as Uncle Ben's brand
2¼ cups reduced chicken broth or stock, divided
1 lb. turkey tenderloin (such as Jennie-O brand), cut into 1-inch chunks*
3 tablespoons reduced sodium soy sauce, divided
2 teaspoons bottled minced ginger root
2 cloves garlic, minced
2 cups fresh sugar snap peas
1 red bell pepper, cut into short, thin strips
1 tablespoon cornstarch
¼ cup coarsely chopped cilantro
PreparationCombine rice and 1¾ cups of the chicken broth in a large nonstick skillet. Bring to a boil over high heat. Cover, reduce heat and simmer 5 minutes. Transfer mixture (it will be wet) to a bowl, cover and let stand while preparing stir-fry.
Meanwhile, toss turkey with 1 tablespoon of the soy sauce, and the ginger and garlic. Heat same large nonstick skillet over medium-high heat and coat with cooking spray. Add sugar snap peas and bell pepper strips and stir-fry 2 minutes. Add turkey mixture and stir-fry 2 to 3 minutes or until turkey is cooked through. Combine remaining ½ cup chicken broth, remaining 2 tablespoons soy sauce and cornstarch, stirring until smooth. Add to skillet and stir-fry until sauce thickens, 1 to 2 minutes. Transfer the hydrated rice to serving plates and top with turkey stir-fry and cilantro.
SubstitutionsSnow peas may replace the sugar snap peas. ¾ teaspoon ground ginger may replace the bottled minced ginger (which is usually found in the produce section of the supermarket). This may sound odd, but it works.
Nutritional AnalysisTotal fat (g): 3; Fat calories (kc): 24; Cholesterol (mg): 45; Trans fatty acids (g): 0; Saturated fat (g): .5; Polyunsaturated fat (g): .5; Monounsaturated fat (g): .5; Fiber (g): 5; Carbohydrates (g): 41; Sugar (g): 4; Protein (g): 35; Sodium (mg): 856; Calcium (mg) 67
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