Turkey and vegetable stir-fry with brown rice

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Turkey and vegetable stir-fry with brown rice

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

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.

45 minturkey

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

Cooking for:
Ingredients

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

Steps

  1. 1Cook the brown rice following the package directions (35 to 45 minutes).
  2. 2Heat 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. 3Add 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. 4Add the sliced bell pepper and cook 2 to 3 minutes.
  5. 5Add the minced garlic and grated ginger. Stir for 30 seconds.
  6. 6Return the turkey to the skillet, add the soy sauce, and stir 1 to 2 minutes until hot and coated.
  7. 7Serve over the rice.
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Food safety

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.