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Vegetable and Turkey Stir Fry

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Vegetable and Turkey Stir Fry
En Español

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  • Makes: 4 servings

Cooked turkey combined with your favorite frozen veggies means you can throw this stir fry together quickly for a healthy weekday dinner.

Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 teaspoon salt
  • 2 thin slices of ginger root (minced)
  • 1 garlic clove (peeled and minced)
  • 16 ounces turkey (cooked, cut into 1/2 inch cubes)
  • 1/2 teaspoon sugar
  • 1 2/3 packages vegetables, fresh or frozen (10 ounce package, chopped)
  • water (optional)
Optional Gravy
  • 1 tablespoon cornstarch
  • 2 teaspoons soy sauce, low sodium
  • 1/2 cup chicken stock

Directions

1. Heat fry pan. Add oil and heat on high temperature.

2. Add ginger, garlic, turkey and vegetables. Stir fry about 1 minute to coat with oil.

3. Adjust heat to prevent scorching. Add sugar. If vegetables are tender, stop cooking at this time.

4. If the vegetables are firm, add 1-2 tablespoons of water, cover and cook for 2 minutes or until tender.

5. Serve at once, or if you wish to add a gravy:

6. Mix the gravy ingredients well, pour over vegetables and turkey, cook for 30 seconds.

7. Refrigerate leftovers within 2 hours.

Source:

Oregon State University Cooperative Extension Service, Pictoral Recipes
Lynn Myers Steele, 2000
Oregon Family Nutrition Program

Nutrition Information

Serving Size: 1/4 of recipe (196g)
Nutrients Amount
Total Calories 275
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 85 mg
Sodium 1071 mg
Carbohydrates 18 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 1 g
Protein 36 g
Vitamin D 0 mcg
Calcium 44 mg
Iron 2 mg
Potassium 511 mg
N/A - data is not available
Nutrients Amount
Total Calories 275
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 4 mg
Cholesterol 85 mg
Carbohydrates 18 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 1 g
Protein 36 g
Minerals
Calcium 44 mg
Potassium 511 mg
Sodium 1071 mg
Copper 180 mcg
Iron 2 mg
Magnesium 63 mg
Phosphorus 334 mg
Selenium 34 mcg
Zinc 2 mg
Vitamins
Vitamin A 247 mcg RAE
Vitamin B6 1 mg
Vitamin B12 1 mcg
Vitamin C 6 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 31 mcg
Folate 34 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 14 mg
Choline 117 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
3 3/4 ounces

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