Prep time: 10 minutes
Cook time: 30 to 35 minutes
Serves: 4 servings
2 tsp vegetable or peanut oil
1 Tbs chopped fresh ginger, or 1 tsp powdered
1 clove garlic, chopped
2 scallions, thinly sliced, optional
1/3 lb ground turkey
1 cup peas, fresh or frozen and not thawed
1 cup thinly sliced carrots
1 tsp sesame oil
2 Tbs low-sodium soy sauce
1 can (14 1/2 oz) low-sodium chicken broth
1 package (16 oz) firm tofu, drained and cut into 1-inch cubes
1 cup white rice
2 cups water
1 tsp cornstarch
Garnishes, optional: 1 scallion, finely chopped, and 2 Tbs fresh coriander, finely chopped
Garnish with scallions and coriander.
2. Add peas and carrots, and cook for 1 minute. Add sesame oil and soy sauce, and cook for 10 seconds. Add broth; bring to a boil, about 2 minutes. Slip tofu on top, cover; reduce heat and simmer for 5 minutes.
3. Meanwhile, bring rice, water, a pinch of salt, and the remaining teaspoon of oil to a boil in a medium-size saucepan. Stir, reduce heat to low, and cover. Let cook 15 to 20 minutes, or until water has been absorbed.
4. Create a paste by mixing cornstarch in a small bowl with 1/2 cup hot broth from wok. Pour paste into wok and simmer 5 minutes until sauce is thick. Serve with rice; garnish with scallions and coriander (if desired). per serving: 482 calories, 18 g fat (3.1 g saturated), 436 mg sodium, 30 mg cholesterol. High in fiber, iron, vitamin A, and bone-building manganese.