Stir-Fried Turkey Tenderloin: ChefMD™
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Sunday, February 4 and March 18
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In ancient China, sailors used to chew on ginger root to settle their stomachs. Today, ginger has been found to have anti-inflammatory compounds called gingerols which ease the inflammation caused by arthritis. And University of Minnesota scientists have applied for a patent on the use of gingerol as an anti-cancer agent, against colorectal cancer. Try crystallized or candied ginger dipped in dark chocolate for a spicy, hot, sweet treat. Use a paring knife to peel ginger, but don't worry if all the skin doesn't come off. Peeling is mostly for looks. Fresh ginger kept in the freezer, unpeeled, keeps up to six months.
Stir-Fried Turkey Tenderloin with Sugar Snaps:
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Calories: 324 per serving (7 % from fat)
Ingredients:
2 cups quick cooking brown rice, such as Uncle Ben's brand
2-1/4 cups reduced chicken broth or stock, divided
1 lb. turkey tenderloin (such as Jennie-O brand), cut into 1-inch chunks *
3 tablespoons reduced sodium soy sauce, divided
2 teaspoons bottled minced ginger root
2 cloves garlic, minced
2 cups fresh sugar snap peas
1 red bell pepper, cut into short, thin strips
1 tablespoon cornstarch
1/4 cup coarsely chopped cilantro
Preparation:
Combine rice and 1-3/4 cups of the chicken broth in a large nonstick skillet. Bring to a boil over high heat. Cover, reduce heat and simmer 5 minutes. Transfer mixture (it will be wet) to a bowl, cover and let stand while preparing stir-fry. Meanwhile, toss turkey with 1 tablespoon of the soy sauce, and the ginger and garlic. Heat same large nonstick skillet over medium-high heat and coat with cooking spray. Add sugar snap peas and bell pepper strips and stir-fry 2 minutes. Add turkey mixture and stir-fry 2 to 3 minutes or until turkey is cooked through. Combine remaining ½ cup chicken broth, remaining 2 tablespoons soy sauce and cornstarch, stirring until smooth. Add to skillet and stir-fry until sauce thickens, 1 to 2 minutes. Transfer the hydrated rice to serving plates and top with turkey stir-fry and cilantro.
Substitutions:
Snow peas may replace the sugar snap peas. 3/4 teaspoon ground ginger may replace the bottled minced ginger (which is usually found in the produce section of the supermarket). This may sound odd, but it works.
Tips:
* If turkey tenderloin is not available, purchase a boneless turkey breast or turkey breast half, skin the turkey and cut into 1-inch chunks. Freeze any remaining cut up turkey breast over the 1 lb. needed for this recipe for up to 2 months.
Nutritional Analysis Per Serving:
Total fat (g): 3
Fat calories (kc): 24
Cholesterol (mg): 45
Trans fatty acids (g): 0
Saturated fat (g): .5
Polyunsaturated fat (g): .5
Monounsaturated fat (g): .5
Fiber (g): 5
Carbohydrates (g): 41
Sugar (g): 4
Protein (g): 35
Sodium (mg): 856
Calcium (mg) 67