Recipe: Turkey and Broccoli Stir-Fry

Breast Cancer:
Lower Your Risk

It is estimated that every three minutes one woman will be diagnosed with breast cancer and one woman in 12 will die from it.

Fortunately, what you know may help lower your risk. Take this short quiz to test your knowledge.

True or False:

Breast cancer is the most common cancer among American women.
Breast cancer is the leading cause of death from cancer in women.
Research studies all agree that a high intake of fat contributes to the development of breast cancer.
Alcohol consumption increases your risk of breast cancer.
You have a one in eight chance of developing breast cancer over the course of your lifetime.

Answers

True. It's estimated that in 1996 in the U.S. there will be 184,300 new cases of breast cancer in women.
False. Deaths from breast cancer are surpassed only by lung cancer.
False. Many, but not all research studies show that a high fat intake contributes to the development of breast cancer.
True. Some research shows that, compared to non-drinkers, women consuming only one drink per day may increase their risk of developing breast cancer by 11 percent; two drinks per day may increase risk by 20 to 25 percent.
True.

What can you do to reduce your risk of breast cancer? Research suggests the following:

achieve and maintain a desirable body weight;
increase your level of physical activity;
avoid alcohol;
eat a diet low in fat and high in fiber; and
eat fruits, vegetables, whole grains and soybeans.

Serving tasty, lowfat food may be easier than you think. Try this quick Turkey and Broccoli Stir-Fry.

Turkey and Broccoli Stir-Fry

2 teaspoons sesame seeds
2 teaspoons canola oil
1 pound turkey breast, cut in 1-inch cubes
1 clove garlic, minced
4 cups broccoli flowerets
1 medium red bell pepper, seeded and thinly sliced
3/4 cup low sodium chicken broth
2 teaspoons cornstarch
tablespoon water
4 teaspoons dried butter substitute
1 tablespoon lemon juice

In a large non-stick skillet, cook sesame seeds over medium heat until lightly toasted. Set aside in a small bowl.

Heat oil in skillet over medium heat. Add turkey and garlic; stir-fry for 5 minutes. Remove turkey from skillet and set aside.

Add broccoli, pepper and 1/2 cup chicken broth to skillet. Cook 3 to 4 minutes, covered, until broccoli is crisp tender. Return turkey to skillet.

In a small bowl dissolve cornstarch in water. Stir into skillet with remaining chicken broth, dried butter substitute and lemon juice. Cook 1 to 2 minutes until sauce is slightly thickened. Stir in sesame seeds. Makes four servings.

Per serving (1-1/2 cups): 197 calories, 35 g protein, 2 g carbohydrates, 4 g fat, 94 mg cholesterol, 126 mg sodium.

Diabetic exchanges: 1/2 vegetable exchange, 5 meat exchanges, 1 fat exchange.

Provided by Butter Buds

This page originally published as a FoodDay article in 1997.