Top Blog Recipes

10 Nov 2013

HARISSA AND TURKEY STIR FRY

EAT MYSELF SLIM IN STYLE
 
This is a great healthy low fat filling dinner, full of antioxidants that stimulate liver support and antibacterial properties from the garlic and circulation stimulation from the chilli, along with beatcarotenes that protect the heart, riboflavin, niacin, vitamins C, B2, B12, selenium and zinc from a sprinkling of  Furikake (furry car key) a natural Japanese seasoning of black and white sesame seeds, nori seaweed and red shiso leaves.
 
Approx:  319 kcal / 4.8g fat / 0.8g sat fat / 42.6g carbs / 33.2g protein
 
 
INGREDIENTS
(serves 1)
 
125g turkey breast sliced
10ml soy sauce
100g broccoli florets
50g greens sliced
40g red pepper diced
1 garlic clove grated
1 tsp grated ginger
1/2 tsp Harissa paste
75g cooked brown or white rice
pinch of Japanese furikake seasoning
 
This only takes 15 minutes to prepare and cook.  First put the rice in a sauce pan with twice the amount in water and simmer for 6 minutes, take off the heat but do not lift the saucepan lid, leave to one side for 10 minutes and you will have perfect cooked rice ready to serve.
 
Put a pan of water on to boil, once simmering add the broccoli and greens and blanch for 4 minutes, remove from the heat, meanwhile heat a non stick pan and pan sear the turkey with the soy sauce, add the garlic, ginger and red pepper, then add the broccoli and greens once blanched, add a little of the greens water if the turkey is sticking, add the harissa paste and season to taste, serve with rice and a sprinkling of furikake seasoning and crushed chillies.
 


No comments:

Post a Comment