| C | 147 |
| F | 2g |
BY USING TURKEY instead of the ubiquitous chicken, I immediately save calories in this delicious stir-fry. I also employ the cruciferous and high-water-content Chinese cabbage called bok choy, which is a high-volume, low-calorie food—meaning it fills you up without weighing you down. The small, sweet, tender leaves and stalks can be enjoyed with just a little bit of cooking, which makes them very handy when you’re watching your minutes as well as your calories.
Yield: 4 servings
Prep time: about 2 minutes
Cooking time: about 3 minutes
Olive oil cooking spray (such as Pam)
12 ounces cooked turkey breast, cut into ½-inch dice
2 cups shirataki rice, rinsed and drained (such as Miracle Noodle—substitute a different shirataki product and chop it up if the rice cut is unavailable)
Salt and crushed red pepper flakes
5 cups bok choy, roughly chopped into bite-sized pieces
6 tablespoons reduced-sodium sugar-free teriyaki sauce (such as Seal Sama)
1 tablespoon toasted sesame seeds
1. Spray a large nonstick skillet with 2 seconds of olive oil spray and place over high heat. Add the turkey and cook until brown on all sides (about 1 minute); add the rice and salt and pepper flakes to taste and cook until hot, about 1 minute. Transfer the mixture to a bowl and set aside.
2. Spray the skillet with 2 seconds of olive oil spray, put the bok choy in the skillet, and cook until the vegetables are just wilted and barely warmed through, about 1 minute. Put the turkey and rice mixture back in the skillet, add the teriyaki sauce, and toss together until everything has sauce adhering to it. Spoon evenly into four bowls and sprinkle each bowl with sesame seeds.
147 calories, 2g fat (0g sat), 70.5mg cholesterol, 551.5mg sodium, 4g carbohydrate, 1g fiber, 29g protein
Reduced calorie / Low fat / Saturated fat free / No added sugar / High protein / Trans fat free