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Turkey-Garlic Stir-Fry




Source of Recipe


Eat Well, Stay Well


Recipe Introduction


Stir-frying is a healthy, low-fat way to cook up a tasty dish. Combining turkey and veggies helps keep the calories down and the protein up.



List of Ingredients




1 tablespoon olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 cloves garlic, minced
1 pound skinless, boneless turkey breast, cut into thin strips
1 package (10 ounces) fresh spinach
1/2 teaspoon salt

Recipe



Heat oil over moderate heat in a large nonstick skillet. Add bell peppers and garlic; cook until tender, stirring occasionally. Add turkey breast and cook 2 minutes. Add spinach and salt; cook until spinach is wilted and turkey is cooked through.

PREPARATION TIME: 10 minutes
COOKING TIME: 10 minutes
NUMBER OF SERVINGS: 4




Nutrition Per Serving:
Per serving: Calories 220, fat 10 g, saturated fat 2 g, cholesterol 60 mg, sodium 400 mg, carbohydrate 7 g, fiber 3 g, protein 26 g.

Tips:
ABOUT TURKEY
Nutritional power of turkey
The leanest of all meats, turkey breast has a mild flavor that makes it a versatile cooking ingredient. It supplies a lot of high-quality protein and B vitamins.

Did you know?...
• If you've been advised to watch your intake of saturated fat (everyone should, but it's especially important for people with high cholesterol), skinless turkey breast should be on your table frequently. It contains less saturated fat than any other meat.
• Skinless turkey breast has about the same amount of protein, vitamin B-6, and niacin as beef top round, but only about one-sixth the fat.
• When buying cooked turkey breast at the deli counter, try to get fresh roasted turkey rather than packaged turkey products, which may have added broth or water, starch, sugar, oil, and preservatives.
• Turkey breast can be substituted for veal in many recipes.

At the market---
You can choose from whole, bone-in turkey breasts; whole boneless breasts (halves and quarters too); and turkey breast "tenderloins" (steak-like cuts); and cutlets.

Look for---
The meat should appear moist and pink.

Basic cooking---
Whole turkey breast should be cooked to an internal temperature of 170°F. Don't overcook or the meat will be dry.

ABOUT BELL PEPPERS
Nutritional power of bell peppers
Peppers, especially red ones, are a super source of vitamin C. They also contain flavonoids, which seem to fight cancer in several different ways.

Did you know?...
• The longer a pepper ripens, the sweeter and more healthful it becomes. A red bell pepper supplies nearly 11 times the beta carotene of a green pepper -- and half again as much vitamin C.
• Ounce for ounce, a red bell pepper contains four times as much vitamin C as an orange. Because of their high vitamin C content, bell peppers are a good choice to serve with iron-rich foods such as beef. The vitamin C enhances iron absorption.
• You can add a lot of nutritional value to a salad (such as tuna, chicken, or pasta) by serving it in a "bowl" made from a seeded bell pepper.
• Bell peppers belong to the same species as chili peppers, but sweet peppers lack the tongue-tingling heat of chilies because they do not contain capsaicin.