Put some zest into the spring season with this colorful, easy to prepare dish! It features the great taste of mangoes along with the wonderful benefits of turkey and broccoli. Stir-frying helps you to create this delicious and nutritious meal quickly, with a lot of flavor but not a lot of fat.
The secret to this recipe is in the fish sauce - a condiment that gives it an Asian flavor. Fish sauce is commonly used in Thai dishes. Also called, "Nam Pla," it has a rich translucent red-golden brown color. Quality fish sauces are fermented for 12 to 18 months. Anchovies are usually used, but some fish sauces are made from other types of fish or squid.
Mangoes, which originated over 4,000 years ago in Southeast Asia, add a rich measure of fiber, minerals, vitamins and antioxidants. And the enzymes found in mangoes are great tenderizing agents.
Select the best ripe mangoes by smelling and gently squeezing. A ripe mango has a robust, fruity aroma coming from the stem end. They are ready to eat when they yield to a soft touch, similar to a ripe peach.
Choose mangoes with the right aroma that are plump and heavy for their size. The color may be green, yellow, red and orange or any combination of these colors. After the skin has been removed, the golden pulp adds stunning color and a subtle sweetness to the stir-fry. While texture can vary, the texture of mangoes are similar to that of a ripe plum.
Canola oil, which has a high smoke point, is ideal for preparing this recipe. You can experiment to create the level of zest you prefer by sprinkling red pepper flakes to complement the cilantro, basil and mint.
Enjoy the great fruity taste and nutritional value of a dish that features the health and time-saving benefits of quick frying.
Zesty Asian-Style Turkey and Mango Stir-fry
Yield: Makes 6 servings.
- 2 Tbsp. fish sauce
- 3 Tbsp. lime juice
- 1 tsp. cornstarch
- 1 tsp. brown sugar
- 2 Tbsp. canola oil, divided
- 1 lb. turkey fillets, cut into 1-inch pieces
- 3 cloves garlic, minced
- 1 tsp. minced ginger
- 1/4-1/2 tsp. crushed red pepper or to taste
- 4 cups small broccoli florets
- 1/4 cup low-sodium chicken broth, water may be substituted
- 2 mangoes, peeled and sliced
- 5 scallions, cut into 1-inch pieces, including green stems
- 2 Tbsp. chopped fresh cilantro
- 1/4 cup chopped fresh basil
- 1/4 cup chopped fresh mint
- 6 lime wedges
- Combine fish sauce, lime juice, cornstarch and brown sugar in a mixing bowl. Set aside.
- Heat 1 tablespoon oil in large skillet or wok over high heat. Add turkey, stirring frequently until cooked through, about 5 to 7 minutes. Transfer to plate and set aside.
- Add remaining oil, garlic, ginger and red pepper to skillet or wok. Cook, stirring constantly, for 30 seconds or less.
- Add broccoli and broth. Cook, stirring constantly, until broccoli begins to soften, about 2 minutes. Add mangoes and scallions. Cook, stirring constantly, for about 1 minute.
- Add the fish sauce mixture and turkey. Cook, stirring constantly, until the sauce thickens and the turkey is heated through, about 1 to 2 minutes. Stir in cilantro, basil and mint.
- Serve with lime wedges.
Nutritional Information Per Serving
6 g total fat
<1 g saturated fat
18 g carbohydrate
21 g protein,
2.5 g dietary fiber
548 mg sodium