Healthy Recipes: Zesty Asian Turkey and Mango Stir-fry
May 8, 2012
Sweet and Savory Stir-Fry
This stir-fry features the best of both worlds. Savory turkey fillets and nutrient-rich broccoli get a kick of sweetness from a pinch of brown sugar and fresh mango slices. Tangy Thai flavor takes the shape of Asian fish sauce and works with the herbs and spices to make this dish unforgettable. Mango is rich in Vitamins A, C and B6 and is a good source of dietary fiber. Plus eating a variety of fruits, like mangoes, help lower risk for several different cancers.
Zesty Asian Turkey and Mango Stir-fry
2 Tbsp. fish sauce
3 Tbsp. lime juice
1 tsp. cornstarch
1 tsp. brown sugar
2 Tbsp. canola oil, divided
1 lb. turkey fillets, cut into 1-inch pieces
3 cloves garlic, minced
1 tsp. minced ginger
1/4-1/2 tsp. crushed red pepper or to taste
4 cups small broccoli florets
1/4 cup low-sodium chicken broth, water may be substituted
2 mangoes, peeled and sliced
5 scallions, cut into 1-inch pieces, including green stems
2 Tbsp. chopped fresh cilantro
1/4 cup chopped fresh basil
1/4 cup chopped fresh mint
6 lime wedges
Combine fish sauce, lime juice, cornstarch and brown sugar in a mixing bowl. Set aside.
Heat 1 tablespoon oil in large skillet or wok over high heat. Add turkey, stirring frequently until cooked through, about 5 to 7 minutes. Transfer to plate and set aside.
Add remaining oil, garlic, ginger and red pepper to skillet or wok. Cook, stirring constantly, for 30 seconds or less.
Add broccoli and broth. Cook, stirring constantly, until broccoli begins to soften, about 2 minutes. Add mangoes and scallions. Cook, stirring constantly, for about 1 minute.
Add the fish sauce mixture and turkey. Cook, stirring constantly, until the sauce thickens and the turkey is heated through, about 1 to 2 minutes. Stir in cilantro, basil and mint.
Serve with lime wedges.
Makes 6 servings.
Per serving: 200 calories, 6 g total fat (<1 g saturated fat), 18 g carbohydrate, 21 g protein, 2.5 g dietary fiber, 548 mg sodium.
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