Turkey Strips and Veggie Stir Fry
Our dietitians' favourite
This recipe is taken from the 1999 Milk Calendar. A tasty easy-to-prepare recipe. Tender strips of turkey go great with any vegetable combination. -James Barber
- Prep: 20 min
- Cooking: 20 min
Ingredients
- 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 carrots and peas
- 1 chopped green bell pepper
- 3 tbsp (45 mL) cornstarch
- 1 tsp (5 mL) dry mustard
- 1 tbsp (15 mL) Worcestershire sauce
- 2 cups (500 mL) Milk
- Salt and Pepper to taste
- 3 cups (750 mL) hot cooked rice
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Preparation
Heat butter and oil in a skillet 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.
Tips
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.
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Nutritional information
Per serving| Energy: | 328 Calories |
| Protein: | 24 g |
| Carbohydrate: | 40 g |
| Fat: | 8 g |
| Fibre: | 3.1 g |
| Sodium: | 452 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 13 % / 141 mg |
| Vitamin A: | 48 % |
| Niacin: | 43 % |
| Vitamin C: | 35 % |
| Vitamin B6: | 33 % |
