Turkey and Broccoli Stir-Fry

• 2 tablespoons soy sauce and 1 tablespoon soy sauce (lowest sodium available), divided use
• 1 tablespoon dry sherry
• 12 ounces turkey scallopine (thinly sliced turkey breast) or boneless, skinless chicken breast halves, all visible fat discarded
• Pepper to taste
• 3 tablespoons lemon juice
• 1/4 cup water and 1/4 cup water (plus more as needed), divided use
• 1 tablespoon sugar
• 1 tablespoon cornstarch
• 2 medium green onions, minced
• 1 medium fresh jalapeno, seeds and ribs discarded, minced, or crushed red pepper flakes to taste (optional)
• 1 tablespoon bottled minced garlic or 6 medium garlic cloves, minced
• 1 tablespoon minced peeled gingerroot
• 1 1/2 teaspoons canola or corn oil and 1 1/2 teaspoons canola or corn oil, divided use
• 1 pound broccoli florets

1. In a medium bowl, whisk together 2 tablespoons soy sauce and the sherry for the marinade.
2. Cut the turkey across the short side into slivers about 1/4 inch wide and 2 inches long.
3. Stir into the soy sauce marinade.
4. Season with the pepper.
5. Set aside.
6. In a small bowl, whisk together the lemon juice, 1/4 cup water, sugar, and remaining 1 tablespoon soy sauce.
7. Whisk in the cornstarch.
8. Set aside.
9. In a separate small bowl, stir together the green onions, jalapeno, garlic, and gingerroot.
10. Heat a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven over high heat for a full minute.
11. Add 1 1/2 teaspoons oil, swirling to coat the bottom.
12. Stir in half the turkey.
13. Cook for 2 minutes, or until it starts becoming opaque, stirring constantly.
14. Transfer to a serving bowl.
15. Repeat with the remaining 1 1/2 teaspoons oil and turkey, plus any remaining marinade.
16. Stir the green onion mixture, broccoli, and remaining 1/4 cup water into the skillet.
17. Cook, covered, for 3 minutes.
18. Stir the lemon juice mixture to disperse the cornstarch.
19. Stir this mixture and the turkey into the skillet.
20. Cook for 2 minutes, stirring constantly.
21. Stir in more water to thin the sauce if necessary.
22. Omit 2 tablespoons soy sauce, the sherry, turkey, and pepper.
23. Beat 1/2 cup egg substitute with 1/4 teaspoon salt.
24. Chop 4 medium green onions.
25. In a 12-inch skillet (cast-iron preferred), a wok, or a Dutch oven, heat 1 tablespoon canola or corn oil over high heat, swirling to coat the bottom.
26. Cook the green onions for a few seconds, stirring constantly.
27. Add the egg substitute mixture.
28. Cook until softly set (no stirring needed).
29. Transfer to a plate.
30. Continue as directed above, replacing the turkey with the egg substitute mixture.
31. Old-fashioned cast-iron skillets are excellent for stir-frying.
32. Black metal absorbs heat well, and the iron will hold onto the heat after you add the meat and vegetables.
33. (Per Serving)
34. Calories: 197
35. Total Fat: 5.0g
36. Saturated: 0.5g
37. Trans: 0.0g
38. Polyunsaturated: 1.5g
39. Monounsaturated: 2.5g
40. Cholesterol: 51mg
41. Sodium: 377mg
42. Carbohydrates: 14g
43. Fiber: 3g
44. Sugars: 5g
45. Protein: 23g
46. Dietary Exchanges
47. 1 Vegetable
48. 1/2 Carbohydrate
49. 2 1/2 Lean Meat
50. (Per Serving)
51. Calories: 148
52. Total Fat: 7.5g
53. Saturated: 0.5g
54. Trans: 0.0g
55. Polyunsaturated: 2.0g
56. Monounsaturated: 4.5g
57. Cholesterol: 0mg
58. Sodium: 341mg
59. Carbohydrates: 16g
60. Fiber: 4g
61. Sugars: 7g
62. Protein: 6g
63. Dietary Exchanges
64. 1 Vegetable
65. 1/2 Carbohydrate
66. 1/2 Lean Meat
67. 1 Fat

soy sauce, sherry, turkey scallopine, pepper, lemon juice, water, sugar, cornstarch, green onions, fresh jalapeno, garlic, gingerroot, corn oil, broccoli florets

Taken from www.epicurious.com/recipes/food/views/turkey-and-broccoli-stir-fry-375764 (may not work)