Healthy Recipes - Turkey Chow Mein

Ingredients :

1 tablespoon cornstarch -- (0 points for core)
2 tablespoons water
1/4 cup water
2 ribs celery
1 medium onion -- chopped
2 teaspoons canola oil
4 cups Chinese cabbage -- or napa cabbage, shredded
1/2 cup fresh mushrooms -- sliced
3/4 cup fat-free chicken broth
1 tablespoon soy sauce
1/2 teaspoon sugar substitute
1/4 teaspoon garlic powder
1 cup cooked turkey -- cubed
1 cup cooked brown rice -- hot

Method :

1. In a small bowl, combine cornstarch and 2 tablespoons water until smooth; set aside.

2. In a large nonstick skillet or wok, stir-fry celery and onion in oil for 3 minutes. Add cabbage and mushrooms; stir-fry 2 minutes longer. Add the broth, soy sauce, sugar substitute, garlic powder and remaining water; cook and stir until vegetables are crisp-tender.

3. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add turkey; heat through.

4. Serve over rice.

Per Serving (excluding unknown items):

348 Calories;
9g Fat (23.2% calories from fat);
31g Protein;
39g Carbohydrate;
5g Dietary Fiber;
53mg Cholesterol;
884mg Sodium.

Exchanges:

1 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

NOTES : FLEX POINTS PER SERVING: 7

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Source : "Taste of Home Light and Tasty Oct/Nov 2007"
* Exported from MasterCook *