Lemongrass Turkey Rice Bowls with Vegetable Stir-fry
Note: Cooking the lean turkey in simmering water helps to keep it moist without adding extra fat. Lemongrass is a stalky plant with a lemony scent used, most notably, in Southeast Asia. Use only the palest central core (wrap and save the outer layers for another use). Slice thin, then mince with a heavy knife or in a small blender, making tiny particles, as the grass is very woody.
• 1/3 c. fresh lime juice
• 3 tbsp. fish sauce
• 2 tsp. light brown sugar
• 1 lb. ground lean turkey
• 1/2 c. thinly sliced green onions
• 1/4 c. minced fresh lemongrass
• 2 tsp. vegetable oil
• 2 medium zucchini, sliced thinly
• 1/2 lb. green beans, thin ones work best, cut into 2-in. pieces
• Pinch of salt
• 3 c. cooked brown rice
• 1/4 c. coarsely chopped peanuts
• 1/4 c. chopped fresh mint
• 1/4 c. chopped fresh cilantro
To make the dressing: In a small bowl, whisk together the lime juice, fish sauce and brown sugar. Set aside.
In a saucepan, cover the ground turkey with water. Simmer until all the pink is gone, stirring to break up lumps, about 5 minutes. Remove and drain.
In a medium bowl, combine the turkey with 3 tablespoons of the dressing. Add in the green onions and lemongrass, and toss. Let sit while you stir-fry the vegetables.
Heat the oil in a wok or skillet over high heat. Add the zucchini, green beans and salt, and cook, stirring constantly, until crispy tender, about 3 minutes. Remove from heat.
Divide the brown rice among 4 bowls. Top each with the turkey, vegetables, peanuts, mint and cilantro. Serve extra dressing on the side.
Nutrition information per serving:
Calories 467 Fat 18 g Sodium 1,270 mg
Carbohydrates 47 g Saturated fat 4 g Calcium 107 mg
Protein 32 g Cholesterol 86 mg Dietary fiber 8 g
Diabetic exchanges per serving: 2 vegetable, 2 bread/starch, ½ other carb, 3 lean meat, 2 fat.