Lemon Turkey and Asparagus

Thaw the asparagus in the microwave while you combine the chicken broth mixture, chop the pepper, and cut the turkey. If you're using fresh asparagus, use about 1 1/2 cups of chopped spears.

Yield: 4 servings (serving size: about 5 ounces turkey and about 2/3 cup vegetable mixture)

Ingredients

• 1/2  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  fresh lemon juice
• 1  tablespoon  low-sodium soy sauce
• 2  teaspoons  cornstarch
• 1/4  teaspoon  black pepper
• 2  teaspoons  vegetable oil, divided
• Cooking spray
• 1  (9-ounce) package frozen asparagus cuts, thawed
• 1  small red bell pepper, chopped
• 1 1/2  pounds  turkey tenderloin, cut into 1-inch pieces

Preparation

1. Combine first 5 ingredients, stirring well; set aside. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add asparagus and red bell pepper; sauté 2 minutes or until tender. Transfer to a bowl; set aside, and keep warm.

2. Add 1 teaspoon oil and turkey to pan. Cook 3 minutes or until turkey is browned, stirring occasionally. Add broth mixture to pan; cook 2 minutes or until mixture is thickened and bubbly. Return asparagus mixture to pan. Stir just until coated.

carbo rating: 5

Nutritional Information

Calories:

233 (0.0% from fat)

Fat:

3.5g (sat 0.8g,mono 0.0g,poly 0.0g)

Protein:

43.3g

Carbohydrate:

6.2g

Fiber:

1.7g

Cholesterol:

112mg

Iron:

2.7mg

Sodium:

286mg

Calcium:

36mg