1 1/2 pounds of turkey breasts (98 or 99 % fat free)

1/2 cup of chopped green or red peppers

1/2 pound of tofu cut into 1/2 inch squares

1 cup of chopped celery

1 cup of sliced mushrooms

1 large onion sliced thin

2 cups of frozen peas thawed

2 tablespoons parmesan fat-free grated cheese

2 tablespoons olive oil

1 tablespoon oyster sauce

3 cups cooked brown rice

Cut the turkey breast into strips about 1/2 inches thick. Put turkey strips into a large fry pan or a wok. Add olive oil, sliced onions, sliced mushrooms, chopped celery, and chopped pepper. Cook on medium heat until turkey is lightly cooked.

Add tofu squares, oyster sauce. Cook until turkey is tender. Add thawed peas and parmesan cheese and continue to cook for 5 to 10 minutes longer. Serve over cooked brown rice.

This recipe contains: potassium, magnesium, iron, boron, chromium, tryptophan, calcium, vitamin C, vitamin E, beta-carotene, zinc, and the B vitamins, especially thiamine.

Notes: Oyster sauce can be purchased in most food stores. You will enjoy the taste of oyster sauce in this recipe. When buying tofu, buy the kind that has been processed with calcium. Be a label reader. Most researchers are saying that meat or poultry should be no less than 97% fat-free to be low-fat. I try to buy turkey or chicken breasts that are 98% or 99% fat-free. I also look for 98% or 99% fat-free ground turkey. If I cannot find it, I have the turkey breasts ground at the meat counter or I grind it myself.


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Rosemary C. Fisher.
Copyright 1998, 1999 []. All rights reserved.