Turkey & Broccoli Stir Fry

10 30 623
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 2
Turkey & Broccoli Stir Fry
Health Highlights

Ingredients


100 gm Black rice ((100g) noodles)
199 gm Turkey breast, nitrate free, oven roasted (200g fillet; chopped)
1 head Broccoli (diced into florets)
1 tbsp Olive Oil, Extra Virgin
4 tbsp Soy sauce, tamari
2 tsp Sesame oil
1 tbsp Rice vinegar
1 tbsp minced Ginger root (grated)
2 tbsp Green onion (chopped)
100 gm Coriander seed (cilantro) (handful; to serve)

Instructions


  • Cook the noodles according to the instructions on the packaging. Strain and rinse with cold water, then set aside.
  • In a wok or deep pan, heat the olive oil and fry the turkey for about 3-4 minutes. Add in the broccoli florets and fry for another 1-2 minutes. Next, pour half a cup of water and 3 tbsp. of soy sauce, then cook until all the water evaporates and the broccoli is tender (about 10 minutes).
  • In the meantime, mix together the remaining soy sauce, sesame oil, vinegar, grated ginger, and mix well. 
  • Once turkey and broccoli are ready, add in the cooked noodles and heat it for a 2-3 minutes. Take off the heat, pour in the sauce and gently mix.
  • Serve with chopped spring onions and coriander leaves.

Notes:

Quick (under 30 minutes)


Nutrition Facts

Per Portion

Calories 623
Calories from fat 211
Calories from saturated fat 20.3
Total Fat 23.5 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.1 g
Monounsaturated Fat 14.5 g
Cholesterol 36 mg
Sodium 2565 mg
Potassium 1623 mg
Total Carbohydrate 78 g
Dietary Fiber 26.9 g
Sugars 2.0 g
Protein 39 g

Dietary servings

Per Portion


Grain 0.6
Meat 1.1
Vegetables 0.7

Energy sources


Pygal41%464.48447529954774171.2842682305582434%336.6271303908659271.281430780164625%318.27946082233865132.6250247004556441%34%25%CarbohydratesFatProtein

Meal Type(s)

Appetizer
Salad
Side
Snack




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