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.