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Friday, November 25, 2011

Weekly Challenge #48: Easy Meal for Busy Weeknight

It's a bit of a coincidence that this week you are challenged to make a healthy dish using turkey.  You could use leftover Thanksgiving turkey, but the original recipe uses inexpensive and naturally lean ground turkey.  Your challenge this week is to make this recipe and hopefully it will become something you keep in your cooking arsenal as a go-to dish for a busy weeknight.  This is a recipe where it's really just about the method; the ingredients should be whatever lean protein and healthy green veggies you want to use.  Increase the nutrition with super-veggies like spinach and kale.  Make it meatless using tofu or cooked quinoa.  It's easy to just increase the quantities of everything to feed more people or to ensure you have plenty of leftovers for lunch.
The basic recipe with photos can be found here- e-mealplanning Recipes or you can copy it from below.


Cheap and Easy Turkey Stir Fry

Ingredients

2 tsp sesame oil
1 tsp vegetable or canola oil
2-3 tsp reduced sodium soy sauce
1 green onion, diced
1 lb ground turkey
1 zucchini sliced and then cut into match stick size pieces (julienne)
1 carrot julienne sliced
½ lb French green beans (these are the thin kind, fresh or Trader Joe’s sells them frozen and they’re great)
1 clove crushed garlic
2 tbl fresh parsley, chopped
3 tbl hoisin  or teriyaki sauce (flavors are different, just use what you prefer)


Directions
In large skillet or wok, heat oils and crushed garlic over medium heat until fragrant.  Add turkey, thoroughly break up and cook until browned.  Remove from pan and set aside.
Turn heat up slightly to medium-high, add vegetables and saut√© until just beginning to soften, about 3 minutes.  Add turkey back, combine thoroughly, add onion and hoisin sauce, continue to stir to incorporate keeping heat up so a slight bit of carmelization occurs.  Add parsely and soy sauce, stir for one more minute and then serve with steamed brown rice with extra soy sauce on the side.

 Serves 4- Recipe as written has 274 calories per serving, 13g of fat


Have a great week and get cooking!

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