Health Twist

One healthy change you can make to your diet is to eat more fruits and vegetables. Fruits and veggies provide fiber and antioxidants which may help protect against some cancers.

Curried Turkey Stir-Fry

/' g Prep Time: 30 Minutes carb | Start to Finish: 30 Minutes ch ,r's Servings: 4 (1 •/« cups stir-fry and % cup rice each)

1 % cups uncooked instant brown rice 2 teaspoons canola oil

1 lb turkey breast tenderloins, cut into 2x1 -inch strips

1 medium red bell pepper, cut into thin strips

2 cups small broccoli florets

1 % cups reduced-sodium chicken broth 4 teaspoons cornstarch 4 teaspoons curry powder Vi teaspoon ground ginger V* teaspoon salt

1. Cook rice as directed on package, omitting butter and salt.

2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium-high heat. Add turkey; cook 5 to 8 minutes, stirring frequently, until browned. Stir in bell pepper and broccoli. Cook 2 minutes.

3. In small bowl, stir together remaining ingredients. Stir into turkey and vegetables. Heat to boiling; reduce heat. Cover and cook 2 to 3 minutes or until vegetables are crisp-tender and turkey is no longer pink in center. Serve over brown rice.

High Altitude (3500-6500 ft): No change.

Nutrition Information Per Serving:

1 SERVING: Calories 360 (Calories from Fat 45); Total Fat 5g (Saturated Fat 0.5g; Trans Fat Og); Cholesterol 75mg; Sodium 400mg. Total Carbohydrate 46g (Dietary Fiber 4g; Sugars 2g); Protein 33g

* Daily Value: Vitamin A 25%; Vitamin C 80%; Calcium 6%: Iron 15% Exchanges: 2Vi Starch, 1 Vegetable. 3 Very Lean Meat. Vi Fat


For the leanest cuts of meat, look for the words "round" or "loin" in the name—think eye of round, top round, sirloin, or tenderloin.

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