Turkey and vegetable stir-fry is a delicious and nutritious dish that combines lean protein with vibrant vegetables, all served over wholesome brown rice. This balanced meal is perfect for family dinners or meal prep, serving up to 8 people. Below is a comprehensive cooking guide, including ingredients, cooking instructions, nutritional information, and some handy tips to make your stir-fry even better.
Turkey and Vegetable Stir-Fry Over Brown Rice
Ingredients
- For the Stir-Fry:
- 1.5 pounds (680g) of ground turkey: A lean source of protein.
- 2 tablespoons of olive oil: For sautéing the vegetables and turkey.
- 1 medium onion, diced: Adds sweetness and flavor.
- 3 cloves of garlic, minced: For aromatic depth.
- 1 bell pepper (any color), sliced: Provides crunch and color.
- 2 cups of broccoli florets: Rich in vitamins and minerals.
- 1 cup of carrots, julienned: Adds sweetness and texture.
- 1 cup of snap peas: For a fresh, crisp element.
- 3 tablespoons of soy sauce: For seasoning (use low-sodium if preferred).
- 1 tablespoon of sesame oil: Adds a nutty flavor.
- 1 teaspoon of ginger, minced: For an extra kick.
- For the Brown Rice:
- 2 cups of brown rice: A whole grain that provides fiber.
- 4 cups of water or broth: For cooking the rice.
Instructions
- Prepare the Brown Rice:
- Rinse 2 cups of brown rice under cold water until the water runs clear.
- In a medium saucepan, combine the rinsed rice and 4 cups of water or broth. Bring to a boil.
- Reduce heat to low, cover, and simmer for about 45 minutes or until the rice is tender and water is absorbed. Fluff with a fork when done.
- Cook the Stir-Fry:
- In a large skillet or wok, heat 2 tablespoons of olive oil over medium-high heat.
- Add the diced onion and sauté for about 2 minutes until translucent.
- Stir in the minced garlic and ginger; cook for an additional minute until fragrant.
- Add the ground turkey to the skillet. Cook until browned and cooked through, about 5-7 minutes. Break it apart with a spatula as it cooks.
- Once the turkey is cooked, add the sliced bell pepper, broccoli florets, carrots, and snap peas. Stir-fry for about 5-7 minutes until vegetables are tender-crisp.
- Pour in the soy sauce and sesame oil; stir well to combine. Cook for another 2 minutes to heat through.
- Serve:
- Spoon a generous serving of brown rice onto each plate. Top with the turkey and vegetable stir-fry mixture.
Notes
Helpful Tips
- Vegetable Variations: Feel free to substitute or add other vegetables like zucchini, mushrooms, or spinach based on your preference or what you have on hand.
- Make It Spicy: Add red pepper flakes or sriracha for a spicy kick if desired.
- Meal Prep: This dish stores well in the refrigerator for up to 4 days and can be frozen for longer storage.
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Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 147Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 16mgSodium: 682mgCarbohydrates: 19gFiber: 4gSugar: 3gProtein: 10g
This Turkey and Vegetable Stir-Fry over Brown Rice is not only easy to make but also packed with nutrients that support a balanced diet. It’s perfect for any occasion—whether you’re feeding a crowd or just looking for healthy meal prep options.If you enjoyed this recipe and want more mouth-watering dishes like this one, consider purchasing our eBook filled with delicious recipes! And don’t forget to pre-order our upcoming cookbook “Deliciously Fit,” which focuses on weight loss and healthy meal options tailored just for you. Happy cooking!
