Chile Rice Noodles
Broccoli and green asparagus alone provide about two thirds of your daily requirement of vitamin C. This dish also contains vitamin B6, which plays an important role in fat metabolism, hormone balance and the immune system.
If you'd like more vitamins and fiber, double the amount of asparagus and broccoli and use approximately 3 ounces less turkey breast fillet.
(Percentage of daily recommendation)
|Calorie||630 kcal||(30 %)|
|Protein||46 g||(47 %)|
|Fat||9 g||(8 %)|
|Carbohydrates||89 g||(59 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3 g||(10 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||6 mg||(50 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||24.9 mg||(208 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||61 μg||(20 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||17.3 μg||(38 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||39 mg||(41 %)|
|Potassium||755 mg||(19 %)|
|Calcium||105 mg||(11 %)|
|Magnesium||54 mg||(18 %)|
|Iron||2.6 mg||(17 %)|
|Iodine||13 μg||(7 %)|
|Zinc||3.3 mg||(41 %)|
|Saturated fatty acids||1.4 g|
|Uric acid||227 mg|
Rinse turkey, pat dry with paper towels and cut into strips. Season with salt and pepper.
Peel the onions and garlic and chop finely.
Cut off the woody ends from asparagus and peel lower third of stalks, if desired. Rinse and dry asparagus and cut into approximately 1 1/2-inch pieces.
Rinse and dry broccoli and cut into small florets.
Peel ginger root, and finely chop.
Rinse and dry the half chile pepper, remove the seeds if desired and finely chop.
Squeeze juice from lime.
Heat the sunflower and sesame oils in a non-stick pan. Cook turkey over medium heat while turning for about 3 minutes.
Add onions, garlic, ginger, chile, broccoli, asparagus and 2 tablespoons lime juice. Simmer while stirring for about 10 minutes, adding 2-3 tablespoons of water if needed to keep from being too dry.
Meanwhile, put the rice noodles in a large bowl, pour boiling salted water over noodles and let soak according to package instructions.
Drain the noodles. Season turkey mixture with salt and pepper, then add the noodles to the pan and simmer to heat through, about 3 minutes. Divide among bowls or plates.
Rinse basil, shake dry, pluck leaves and finely chop. Sprinkle noodles with basil and serve.