Tamari Turkey and Beans

Preparation time: 10 min Servings: 6
Cooking time: 15 min

Ingredients:

2 cloves garlic
2 tbsp cornstarch
1 tbsp sesame oil
1 cup onions, chopped
2 tsp ginger, finely chopped
1/2 cup fat-free low sodium chicken broth
3/4 lb skinless turkey breast fillets, cut into .5 in. pieces
3/4 cup green bell pepper, chopped
1 can (15 oz) black beans, or black-eyed peas, rinsed and drained
8 8 inch flour tortillas, warm

Cooking Directions:

Stir-fry ginger root and garlic in oil and in wok or large skillet 2-3 minutes. Add turkey and stir-fry until browned, 3-4 minutes. Add stir-fry blend to skillet; cook, covered, until vegetables are thawed, 2-3 minutes. Stir in beans. Mix chicken broth, soy sauce, and cornstarch; pour into skillet and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Season to taste with pepper. Spoon about 1/2 cup turkey mixture on tortillas and roll up. Note: You can also serve Tamari Turkey and Beans with rice or Chinese egg noodles. For kitchen convenience, you can substitute frozen chopped onions and green peppers or frozen seasoning mix (a combination of chopped onions and green and red peppers). Courtesy American Dry Bean Board.

Nutrition Facts

Calories 380
% Calories From Fat 18.9%
Total Fat 8g
Saturated Fats 2g
Mono-unsaturated Fats 3g
Poly-unsaturated Fats 2g
Cholesterol 47mg
Sodium 740mg
Total Carbohydrates 50g
Dietary Fiber 8g
Sugar 3g
Protein 27g

More Information

Vitamins

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 3 mcg
Vitamin A 46 IU
Niacin B3 7 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 13 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 57 mg

Minerals

Manganese 1 mg
Calcium 120 mg
Magnesium 61 mg
Phosphorus 300 mg
Zinc 2 mg
Fluoride 20 mcg
Copper 0 mg
Sodium 740 mg
Selenium 33 mcg
Iron 5 mg
Potassium 580 mg
 
 

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