Crunchy, stir-fried vegetables and turkey in a sweet teriyaki sauce makes a colorful quick dinner. It’s a great way to use leftover turkey. Teriyaki sauce is made with soy sauce, sugar, ginger and seasonings. Look for a lite or low-salt version in the market
Bok choy is a mild vegetable with thick, crunchy white stalks and dark green leaves and can be found year-round. It can be used raw in salads or stir-fried.
Here are some wok-cooking tips: Make sure your wok is very hot before adding the ingredients. The oil should be smoking. For easy stir-frying, place all of the prepared ingredients on a cutting board or plate in order of use. That way, you won’t have to look at the recipe once you start to cook.
Fred Tasker’s wine suggestion: These Asian flavors would go well with a slightly off-dry chenin blanc.
Helpful hints:
• Deli turkey or cooked chicken breasts can also be used instead of cooked turkey.
• Napa or Chinese cabbage can be substituted for the bok choy.
• Green pepper can be substituted for red pepper.
Countdown:
• Prepare Turkey Teriyaki ingredients.
• Cook rice.
• Stir-fry teriyaki.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 red bell pepper, 1 small bok choy, 10 ounces cooked turkey, 1 bottle lite or low-salt teriyaki sauce, 1 package microwaveable white rice, and 1 small package cashew nuts.
Staples: Canola oil, red onion, minced garlic, cornstarch, salt and black peppercorns.
Teriyaki turkey
1 tsp. canola oil
1 cup sliced red onion
1 cup sliced red bell pepper
2 cups sliced bok choy
2 medium garlic cloves, crushed
1 tsp. cornstarch
1 Tbsp. water
1/3 cup bottled low-salt or Lite teriyaki sauce
10 oz. cooked turkey, cut into 1-inch pieces
Heat canola oil in a wok or skillet over high heat. When oil is smoking, add the onion, red pepper, bok choy and garlic. Stir-fry 3 minutes. Meanwhile, mix cornstarch with 1 tablespoon water and set aside. Add the turkey and stir-fry 1 minute. Add the teriyaki sauce and the cornstarch mixture. Toss well for about 1 minute or until the sauce starts to thicken. Serve over rice. Makes 2 servings.
Per serving: 289 calories (20 percent from fat), 6.6 g fat (0.8 g saturated, 1.9 g monounsaturated), 90 mg cholesterol, 43.4 g protein, 15.6 g carbohydrates, 2.8 g fiber, 604 mg sodium.
Quick cashew rice
1 package microwaveable white rice to make 1 1/2-cups cooked rice
2 tsp. canola oil
Salt and freshly ground black pepper
1/4 cup cashews
Cook rice according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add the canola oil, and salt and pepper to taste. Sprinkle cashews on top. Makes 2 servings.
Per serving: 307 calories (37 percent from fat), 12.7 g fat (2 g saturated, 7.6 g monounsaturated), no cholesterol, 5.9 g protein, 42.6 g carbohydrates, 1.1 g fiber, 5 mg sodium.
About the Author
