Turkey and Broccoli Stir-Fry

Preparation

1. Step 1

   In a medium saucepan, prepare the rice using the package directions, omitting the salt and margarine.

   Step 2

   Meanwhile, lightly spray a large skillet with cooking spray. Cook the bell pepper and onion over medium-high heat for 5 minutes, or until they begin to lightly brown on the edges, stirring frequently. Transfer to a plate. Set aside.

   Step 3

   Pour the water into the skillet. Stir in the broccoli. Cook for 2 minutes, or until the broccoli is just tender-crisp, stirring constantly.

   Step 4

   Stir in the bell pepper mixture and turkey. Remove from the heat. Let stand, covered, for 3 minutes, or until the turkey is heated through.

   Step 5

   Meanwhile, in a small microwaveable bowl, whisk together the remaining ingredients. Microwave on 100 percent power (high) for 20 seconds, or until hot.

   Step 6

   Spoon the rice onto plates. Spoon the turkey mixture over the rice. Top with the sauce.

2. Nutrition Information

   Step 7

   (Per serving)

   Step 8

   Calories: 271

   Step 9

   Total fat: 3.0g

   Step 10

   Saturated: 0.5g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 1.0g

   Step 13

   Monounsaturated: 1.0g

   Step 14

   Cholesterol: 60mg

   Step 15

   Sodium: 122mg

   Step 16

   Carbohydrates: 36g

   Step 17

   Fiber: 3g

   Step 18

   Sugars: 15g

   Step 19

   Protein: 25g

   Step 20

   Calcium: 41mg

   Step 21

   Potassium: 439mg

3. Dietary Exchanges

   Step 22

   1 starch

   Step 23

   1 other carbohydrate

   Step 24

   1 vegetable

   Step 25

   3 very lean meat