Tamari Turkey
and Beans
- 2 teaspoons finely chopped
gingerroot
1 to 2 large cloves garlic
2 to 3 teaspoons sesame oil
12 ounces boneless skinless turkey or chicken breast, cut into
1-inch pieces
1 cup chopped onions
3/4 cup chopped green bell pepper
1 can (15 ounces) Black beans or Blackeyes or 1 1/2 cups cooked
dry-packaged Black beans or Blackeyes, rinsed, drained
1/2 cup fat-free reduced-sodium chicken broth
1 to 2 tablespoons cornstarch
Pepper, to taste
8 flour tortillas (8-inch), warm
- Stir-fry gingerroot and
garlic in oil in wok or large skillet 2 to 3 minutes. Add turkey
and stir-fry until browned, 3 to 4 minutes.
- Add stir-fry blend to
skillet; cook, covered, until vegetables are thawed, 2 to 3 minutes.
Stir in beans.
- Mix chicken broth, soy
sauce, and cornstarch; pour into skillet and heat to boiling.
Boil, stirring constantly, until thickened, about 1 minute. Season
to taste with pepper.
- Spoon about 1/2 cup turkey
mixture on tortillas and roll up.
Makes 6 servings (about
2/3 cups each).
TIPS: Tamari Turkey and
Beans can also be served with rice or Chinese egg noodles. For
kitchen convenience, frozen chopped onions and green peppers
or frozen seasoning mix (a combination of chopped onions and
green and red peppers) can be used.
Nutrient Information Per serving: Calories
492; Fat 8g; % Calories from Fat 15; Carbohydrate 73g; Folate
178mcg; Sodium 561mg; Protein 32g; Dietary Fiber 7g; Cholesterol
33mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
