Both the turkey supper and the vegetarian version are good over brown rice. Add a cup of soup or a fruit salad to round out the meal.

　　

Ingredients

serves 4, 1 cup per serving

　　2 tablespoons soy sauce and 1 tablespoon soy sauce (lowest sodium available), divided use

　　1 tablespoon dry sherry

　　12 ounces turkey scallopine (thinly sliced turkey breast) or boneless, skinless chicken breast halves, all visible fat discarded

　　Pepper to taste

　　3 tablespoons lemon juice

　　1/4 cup water and 1/4 cup water (plus more as needed), divided use

　　1 tablespoon sugar

　　1 tablespoon cornstarch

　　2 medium green onions, minced

　　1 medium fresh jalapeño, seeds and ribs discarded, minced, or crushed red pepper flakes to taste (optional)

　　1 tablespoon bottled minced garlic or 6 medium garlic cloves, minced

　　1 tablespoon minced peeled gingerroot

　　1 1/2 teaspoons canola or corn oil and 1 1/2 teaspoons canola or corn oil, divided use

　　1 pound broccoli florets

　　

Step 1

In a medium bowl, whisk together 2 tablespoons soy sauce and the sherry for the marinade.

　　

Step 2

Cut the turkey across the short side into slivers about 1/4 inch wide and 2 inches long. Stir into the soy sauce marinade. Season with the pepper. Set aside.

　　

Step 3

In a small bowl, whisk together the lemon juice, 1/4 cup water, sugar, and remaining 1 tablespoon soy sauce. Whisk in the cornstarch. Set aside.

　　

Step 4

In a separate small bowl, stir together the green onions, jalapeño, garlic, and gingerroot.

　　

Step 5

Heat a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven over high heat for a full minute. Add 1 1/2 teaspoons oil, swirling to coat the bottom. Stir in half the turkey. Cook for 2 minutes, or until it starts becoming opaque, stirring constantly. Transfer to a serving bowl. Repeat with the remaining 1 1/2 teaspoons oil and turkey, plus any remaining marinade.

　　

Step 6

Stir the green onion mixture, broccoli, and remaining 1/4 cup water into the skillet. Cook, covered, for 3 minutes.

　　

Step 7

Stir the lemon juice mixture to disperse the cornstarch. Stir this mixture and the turkey into the skillet. Cook for 2 minutes, stirring constantly. Stir in more water to thin the sauce if necessary.

　　

Vegetarian Stir-Fry

Step 8

Omit 2 tablespoons soy sauce, the sherry, turkey, and pepper. Beat 1/2 cup egg substitute with 1/4 teaspoon salt. Chop 4 medium green onions. In a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven, heat 1 tablespoon canola or corn oil over high heat, swirling to coat the bottom. Cook the green onions for a few seconds, stirring constantly. Add the egg substitute mixture. Cook until softly set (no stirring needed). Transfer to a plate. Continue as directed above, replacing the turkey with the egg substitute mixture.

　　

Cook’s Tip on Stir-Frying

Step 9

Old-fashioned cast-iron skillets are excellent for stir-frying. Black metal absorbs heat well, and the iron will hold onto the heat after you add the meat and vegetables.

　　

nutrition information

Step 10

(Per Serving)

　　

Step 11

Calories: 197

　　

Step 12

Total Fat: 5.0g

　　

Step 13

Saturated: 0.5g

　　

Step 14

Trans: 0.0g

　　

Step 15

Polyunsaturated: 1.5g

　　

Step 16

Monounsaturated: 2.5g

　　

Step 17

Cholesterol: 51mg

　　

Step 18

Sodium: 377mg

　　

Step 19

Carbohydrates: 14g

　　

Step 20

Fiber: 3g

　　

Step 21

Sugars: 5g

　　

Step 22

Protein: 23g

　　

Step 23

Dietary Exchanges

　　

Step 24

1 Vegetable

　　

Step 25

1/2 Carbohydrate

　　

Step 26

2 1/2 Lean Meat

　　

Vegetarian Stir-Fry

Step 27

(Per Serving)

　　

Step 28

Calories: 148

　　

Step 29

Total Fat: 7.5g

　　

Step 30

Saturated: 0.5g

　　

Step 31

Trans: 0.0g

　　

Step 32

Polyunsaturated: 2.0g

　　

Step 33

Monounsaturated: 4.5g

　　

Step 34

Cholesterol: 0mg

　　

Step 35

Sodium: 341mg

　　

Step 36

Carbohydrates: 16g

　　

Step 37

Fiber: 4g

　　

Step 38

Sugars: 7g

　　

Step 39

Protein: 6g

　　

Step 40

Dietary Exchanges

　　

Step 41

1 Vegetable

　　

Step 42

1/2 Carbohydrate

　　

Step 43

1/2 Lean Meat

　　

Step 44

1 Fat

　　American Heart Association Quick & Easy Meals