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Curried Turkey Stir-Fry

 2 Ratings
1 Comments
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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Make a filling meal-in-one in 30 minutes! The curry powder adds just the right amount of spice.

Ingredients

1 3/4
cups uncooked instant brown rice
2
cups water
1/4
teaspoon salt
2
teaspoons vegetable oil
1
lb turkey breast strips for stir-fry
1
medium red bell pepper, cut into thin strips
2
cups small broccoli flowerets
1 1/4
cups Progresso™ reduced-sodium chicken broth (from 32-oz carton)
4
teaspoons cornstarch
4
teaspoons curry powder
1/2
teaspoon ground ginger
1/4
teaspoon salt

Directions

  • 1 Cook brown rice as directed on package, using water and 1/4 teaspoon salt.
  • 2 Meanwhile, in 12-inch nonstick skillet, heat oil over medium-high heat. Add turkey; cook 5 to 8 minutes, stirring frequently, until browned. Stir in bell pepper and broccoli. Cook 2 minutes.
  • 3 In small bowl, mix remaining ingredients. Stir into turkey and vegetables. Heat to boiling; reduce heat. Cover and cook 2 to 3 minutes or until vegetables are crisp-tender and turkey is no longer pink in center. Serve over brown rice.

Expert Tips

If you can't find the ready-to-cook turkey breast strips, you can purchase turkey breast tenderloins and cut them into strips.

Brown rice is light tan in color because it still has the bran covering. It provides more fiber than white rice, which has had the bran covering removed.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
470
Calories from Fat
60
% Daily Value
Total Fat
7g
10%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
530mg
22%
Potassium
660mg
19%
Total Carbohydrate
71g
24%
Dietary Fiber
8g
30%
Sugars
3g
Protein
37g
% Daily Value*:
Vitamin A
45%
45%
Vitamin C
80%
80%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
4 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.

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