Lemon Turkey and Asparagus

Thaw the asparagus in the microwave while you combine the chicken broth mixture, chop the pepper, and cut the turkey. If you're using fresh asparagus, use about 1 1/2 cups of chopped spears.

Yield:

4 servings (serving size: about 5 ounces turkey and about 2/3 cup vegetable mixture)

Recipe from

Nutritional Information

Calories 233
Caloriesfromfat 0.0 %
Fat 3.5 g
Satfat 0.8 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 43.3 g
Carbohydrate 6.2 g
Fiber 1.7 g
Cholesterol 112 mg
Iron 2.7 mg
Sodium 286 mg
Calcium 36 mg

Ingredients

1/2 cup fat-free, less-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon low-sodium soy sauce
2 teaspoons cornstarch
1/4 teaspoon black pepper
2 teaspoons vegetable oil, divided
Cooking spray
1 (9-ounce) package frozen asparagus cuts, thawed
1 small red bell pepper, chopped
1 1/2 pounds turkey tenderloin, cut into 1-inch pieces

Preparation

1. Combine first 5 ingredients, stirring well; set aside. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add asparagus and red bell pepper; sauté 2 minutes or until tender. Transfer to a bowl; set aside, and keep warm.

2. Add 1 teaspoon oil and turkey to pan. Cook 3 minutes or until turkey is browned, stirring occasionally. Add broth mixture to pan; cook 2 minutes or until mixture is thickened and bubbly. Return asparagus mixture to pan. Stir just until coated.

carbo rating: 5

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005