Turkey Stir fry

turkey stir fry

Turkey Stir fry

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The Chinese, who originated the stir-fry method of cooking, consider it unlucky to cut food straight across, which is why the ingredients in their dishes are always cut on a slant. Served with a little boiled or fried rice, this dish makes a complete meal for four. You can vary the ingredients to include green pepper, carrot, cucumber and Chinese leaves.
Servings: 4
Calories: 329
Prep Time 20 mins
Cook Time 12 mins

Ingredients
 

  • 1 lb turkey breast fillets
  • Salt and freshly ground black pepper
  • 1 red pepper
  • 1 courgette
  • 2 oz dwarf corn spears
  • 2 oz button mushrooms
  • 5 spring onions
  • 2 oz mangetout
  • 3 tablespoons sunflower or olive oil
  • 1 clove garlic
  • 2 oz broccoli florets
  • 3 tablespoons light soy sauce
  • 4 oz bean sprouts
  • 1 teaspoon sesame oil
  • 1 tablespoon toasted sesame seeds

Instructions

  • Cut the turkey fillets into strips about 2 in (50 mm) long and 1/4 in (5 mm) thick. Season with salt and black pepper. De-seed the pepper, top and tail the courgette and cut both into thin strips.
  • Cut the corn spears in half, slice the mushrooms and cut the spring onions into 1 in (25 mm) lengths. Top and tail the mangetout. Preheat a large serving dish.
  • Heat 1 1/2 tablespoons of the oil in a wok or large frying pan. Add the turkey fillets and cook for 3-4 minutes, stirring continually, until they are golden-brown. Remove the turkey from the wok or pan with a draining spoon and put it to one side.
  • Add the remaining oil to the pan and peel and crush the garlic. Place the garlic, pepper, broccoli florets, courgette and corn spears in the pan and cook for 2 - 3 minutes, stirring all the time.
  • Then add the mangetout, mushrooms and spring onions, cook for 2 minutes and reduce the heat. Replace the turkey fillets and pour over the soy sauce. Stir in the bean sprouts and cook for a further 2 - 3 minutes, until the meat is piping hot.
  • As soon as it is done, carefully turn the mixture into the preheated serving dish. Sprinkle with the sesame oil and the toasted sesame seeds. Serve the dish immediately.
Calories: 329 kcal
Carbohydrates: 13 g
Protein: 39 g
Fat: 15g
Saturated Fat: 2 g
Cholesterol: 94 mg
Sodium: 831 mg
Potassium: 465 mg
Fiber: 4 g
Sugar: 6 g
Vitamin A: 1465 IU
Vitamin C: 76 mg
Calcium: 89 mg
Iron: 4 mg
Cuisine Asian, Chinese
Ingredients Turkey, Turkey breast
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