Turkey Strips and Veggie Stir Fry

Course Main Dishes
Prep. Time 20 mins
Cooking Time 20 mins
Yields 4 to 6 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1 tbsp (15 ml) butter

1 tbsp (15 ml) olive oil

1 lb (450 g) boneless skinless turkey breast, cut in strips

1 onion, chopped

1 1/2 tsp (7 ml) dried marjoram

1 tsp (5 ml) dried mint

2 cups (500 ml) sliced mushrooms

2 cups (500 ml) frozen peas

carrots

1 green pepper, chopped

3 tbsp (45 ml) cornstarch

1 tsp (5 ml) dry mustard

1 tbsp (15 ml) Worcestershire sauce

2 cups (500 ml) milk

Salt

Pepper, to taste

3 cups (750 ml) hot cooked rice

Instructions

Heat butter and oil in a fry pan or wok. Add turkey, onion and herbs and stir fry until turkey is lightly browned. Remove turkey from pan. Add vegetables to the same pan, cook until mushrooms are softened.

In a bowl, whisk together cornstarch, mustard, Worcestershire sauce and milk and pour over vegetables. Stir until mixture comes to a boil and thickens.

Return turkey to pan. Simmer, uncovered, for 5 to 10 minutes or until turkey is tender. Season to taste. Serve over rice.

For the adventurous: Add either 1/2 cup (125 mL) sliced water chestnuts or a 14 oz / 398 mL) can of miniature corn, drained. Instead of mint, use 1 tsp (5 mL) fresh ginger root.

Tips

A tasty easy-to-prepare recipe. Tender strips of turkey go great with any vegetable combination.

James Barber

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Nutritional Info

Per serving

Energy: 328 Calories
Protein: 24 g
Carbohydrate: 40 g
Fat: 8 g
Fibre: 3.1 g
Sodium: 452 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 13 % / 141 mg
Vitamin A: 48 %
Niacin: 43 %
Vitamin C: 35 %
Vitamin B6: 33 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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