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1
In a medium bowl, whisk together 2 tablespoons soy sauce and the sherry for the marinade.
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2
Cut the turkey across the short side into slivers about 1/4 inch wide and 2 inches long.
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3
Stir into the soy sauce marinade.
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4
Season with the pepper.
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5
Set aside.
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6
In a small bowl, whisk together the lemon juice, 1/4 cup water, sugar, and remaining 1 tablespoon soy sauce.
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7
Whisk in the cornstarch.
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8
Set aside.
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9
In a separate small bowl, stir together the green onions, jalapeno, garlic, and gingerroot.
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10
Heat a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven over high heat for a full minute.
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11
Add 1 1/2 teaspoons oil, swirling to coat the bottom.
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12
Stir in half the turkey.
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13
Cook for 2 minutes, or until it starts becoming opaque, stirring constantly.
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14
Transfer to a serving bowl.
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15
Repeat with the remaining 1 1/2 teaspoons oil and turkey, plus any remaining marinade.
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16
Stir the green onion mixture, broccoli, and remaining 1/4 cup water into the skillet.
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17
Cook, covered, for 3 minutes.
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18
Stir the lemon juice mixture to disperse the cornstarch.
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19
Stir this mixture and the turkey into the skillet.
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20
Cook for 2 minutes, stirring constantly.
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21
Stir in more water to thin the sauce if necessary.
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22
Omit 2 tablespoons soy sauce, the sherry, turkey, and pepper.
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23
Beat 1/2 cup egg substitute with 1/4 teaspoon salt.
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24
Chop 4 medium green onions.
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25
In a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven, heat 1 tablespoon canola or corn oil over high heat, swirling to coat the bottom.
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26
Cook the green onions for a few seconds, stirring constantly.
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27
Add the egg substitute mixture.
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28
Cook until softly set (no stirring needed).
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29
Transfer to a plate.
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30
Continue as directed above, replacing the turkey with the egg substitute mixture.
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31
Old-fashioned cast-iron skillets are excellent for stir-frying.
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32
Black metal absorbs heat well, and the iron will hold onto the heat after you add the meat and vegetables.
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33
(Per Serving)
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34
Calories: 197
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35
Total Fat: 5.0g
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36
Saturated: 0.5g
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37
Trans: 0.0g
-
38
Polyunsaturated: 1.5g
-
39
Monounsaturated: 2.5g
-
40
Cholesterol: 51mg
-
41
Sodium: 377mg
-
42
Carbohydrates: 14g
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43
Fiber: 3g
-
44
Sugars: 5g
-
45
Protein: 23g
-
46
Dietary Exchanges
-
47
1 Vegetable
-
48
1/2 Carbohydrate
-
49
2 1/2 Lean Meat
-
50
(Per Serving)
-
51
Calories: 148
-
52
Total Fat: 7.5g
-
53
Saturated: 0.5g
-
54
Trans: 0.0g
-
55
Polyunsaturated: 2.0g
-
56
Monounsaturated: 4.5g
-
57
Cholesterol: 0mg
-
58
Sodium: 341mg
-
59
Carbohydrates: 16g
-
60
Fiber: 4g
-
61
Sugars: 7g
-
62
Protein: 6g
-
63
Dietary Exchanges
-
64
1 Vegetable
-
65
1/2 Carbohydrate
-
66
1/2 Lean Meat
-
67
1 Fat
