Turkey and vegetable stir-fry with brown rice

Serves 2 · 45 min · turkey

Calories: 675 · Protein: 44 g · Carbs: 74 g · Fat: 24 g · Fiber: 9 g

Contains: soy, wheat (soy sauce). Use a gluten-free tamari if you avoid wheat

Ingredients

• 12 oz lean ground turkey (93% lean)
• ¾ cups brown rice
• 3 cups broccoli florets
• 1 red bell pepper
• 2 carrot
• 3 cloves garlic
• 1 tbsp fresh ginger
• 2 tbsp low-sodium soy sauce
• 1 tbsp olive oil

Steps

1. Cook the brown rice following the package directions (35 to 45 minutes).
2. Heat ½ tablespoon of the oil in a large skillet over medium-high heat. Cook the turkey 6 to 8 minutes, breaking it into small pieces, until no longer pink and it reaches 165°F. Move it to a clean plate.
3. Add the remaining oil. Cook the sliced carrots and broccoli with 2 tablespoons of water 4 to 5 minutes, stirring often, until the broccoli is bright green and starting to soften.
4. Add the sliced bell pepper and cook 2 to 3 minutes.
5. Add the minced garlic and grated ginger. Stir for 30 seconds.
6. Return the turkey to the skillet, add the soy sauce, and stir 1 to 2 minutes until hot and coated.
7. Serve over the rice.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.