Turkey with Orzo and Broccoli
Preparation Time: 30 minutes
Equipment: French chef knife, Cutting Board, 13-inch Chef Pan or 12-inch Electric Skillet
- 1 skinless turkey breasts, cut into strips
- 1 onion, sliced thin
- 3 cloves garlic, chopped
- 1 16 ounce (460 g) can chopped tomatoes, (or 1 ½ pounds plum tomatoes, peeled, seeded and chopped)
- 1 ½ cups dried orzo
- 2 cups (480 ml) water
- 1 cup fresh broccoli florets
Preheat the 13-inch Chef’s Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the turkey strips in the pan; it will stick at first while browning. Cover the pan and open the vent. When the turkey loosens, about 3-5 minutes, turn it to brown on the other side. About 4-5 minutes.
Add onion and garlic, sauté 2-3 minutes. Reduce to medium-low heat, add tomatoes and mix well. Push mixture to center of pan. Pour dried orzo around outside rim of pan, pour water over orzo, cover (close vent) and cook 15 minutes; top with broccoli, cover and cook about 10 minutes. Serve directly from pan.
NUTRITIONAL BREAKDOWN PER SERVING: Calories 165; Fat Grams 1; Carbohydrate Grams 14; Protein Grams 25; Cholesterol mg 64; Sodium mg 137.
THE POINT SYSTEM: Calorie Points 2; Protein Points 3; Fat Grams 1; Sodium Points 6; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 6.