What's Cookin'? Tuesday - Take a Wok on the Wild Side

The CalSERVES Nutrition Program presents "What's Cookin? Tuesdays"!
The Harvest of the Month vegetable for January is Broccoli
.

Broccoli Nutrition Facts
Serving Size: 1 cup, chopped (91g)
Calories 31 Calories from Fat 3
% Daily Value
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 9%
Sugars 2g
Protein 3g
Vitamin A 11% Vitamin C 135% Calcium 4% Iron 4%

Reasons to Eat Broccoli
One cup of raw chopped broccoli provides:

• More than 130 percent of the Daily Value for Vitamin C, promoting healing and a healthy immune system.
• A good source of Vitamin A, a central component of vision health.
• Several important phytochemicals, including beta carotene, to boost the enzymes in our bodies that detoxify and prevent the formation of cancer-causing carcinogens.
• A source of potassium, folate, iron and soluble fiber, which aid in everything from vision and growth to circulation and digestion

 

Quick Stir Fry: Take a Wok on the Wild Side
Makes 4 servings.

Ingredients:
1 1/2 cups water
3/4 cup uncooked brown rice
1 tablespoon olive oil
8 ounces lean ground turkey (93% lean, 7% fat)
4 teaspoons low sodium soy sauce
3 cups frozen vegetables (such as
broccoli, carrots, bell peppers, pea pods)
1/2 teaspoon ground black pepper

Instructions:

1. In a heavy saucepan, bring water to a boil. Add rice and cover the pan. Reduce heat to low. Cook 30 to 40 minutes or until rice is tender. Remove pan from heat using a pot holder.
2. In a large skillet, heat oil over medium heat. Add ground turkey. Cook and stir for about 5 minutes or until meat is no longer pink. Reduce heat to low.
3. Stir in soy sauce.
4. Add cooked rice, vegetables, and black pepper. Increase heat to medium-high. Cook and stir for about 5 minutes or until vegetables are tender and mixture is hot.
5. Spoon even amounts onto 4 plates. Serve.