Meals Matter

Turkey with Peanuts and Green Beans

Contributed By: mgratiot
SHAPE magazine

Peanuts are an excellent source of fiber and protein, as well as magnesium.

Ingredients

1 pound Boneless, skinless turkey breasts cut into 2-inch cubes

1 tsp Sesame oil

1/2 tsp Garlic powder

1/4 tsp Cayenne pepper

1 cup Fresh green beans, stemmed (substitute frozen, if desired; no thawing necessary)

3 tbsp Water

1 cup Instant brown rice, uncooked

2 tsp Canola oil

1/2 cup Roasted, unsalted peanuts

1/4 cup Nonfat chicken broth

1 tbsp Soy reduced-sodium soy sauce

Preparation

In a small bowl, mix together turkey, sesame oil, garlic powder and cayenne pepper. Coat well and set aside.

Place fresh green beans and water in a microwave-safe dish. Cook on high for 30 seconds. Remove and drain water. (Skip this step is using frozen green beans.)

Meanwhile, prepare instant brown rice according to package instructions.

Heat a large nonstick frying pan (or wok) over medium heat and add canola oil. Add turkey mixture and cook, stirring frequently with a wooden spoon for 5 minutes. Add peanuts and stir-fry for 30 seconds. Next, add the green beans and stir-fry for 1 more minute. Pour chicken broth and soy sauce and cook until liquid evaporates, about 5 minutes. Divide rice among 4 plates and top rice with turkey-peanut mixture.

Cook's Notes

Nutrient info based on 1 cup turkey mixture and 1/2 cup cooked brown rice.

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)
Holiday: Thanksgiving
Christmas
Meal Type: Entree

Nutrient Information

Calories: 423
Total Fat: 13g
Saturated Fat: 2g
Carbohydrates: 44g
Protein: 35g
Calcium: 56g
Sodium: 215mg
Iron: 3mg
Fiber: 4g