Experience a symphony of flavors and nutrition with our Turkey and Vegetable Stir-Fry with Brown Rice. This vibrant dish combines lean ground turkey, crisp vegetables, and wholesome brown rice, creating a balanced and delicious meal. Packed with protein, fiber, and essential nutrients, this stir-fry is a perfect choice for a quick and healthy dinner option. The savory stir-fry sauce ties everything together, making each bite a burst of savory goodness. Elevate your dining experience with this easy-to-make, nutrient-packed delight.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 400 |
| Fat | 12g |
| Saturated Fat | 2.5g |
| Cholesterol | 55mg |
| Sodium | 800mg |
| Carbohydrates | 45g |
| Fiber | 6g |
| Sugars | 4g |
| Protein | 30g |
Ingredients:
- 1 lb lean ground turkey
- 2 cups mixed vegetables (broccoli, bell peppers, snap peas, carrots), chopped
- 1 cup brown rice, cooked
- 2 tablespoons soy sauce (low-sodium)
- 1 tablespoon oyster sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 2 green onions, chopped
- 1 tablespoon vegetable oil
- Sesame seeds for garnish (optional)
Cooking Instructions:
1. Cooking Brown Rice:
- Cook brown rice according to package instructions. Set aside.
2. Preparing the Stir-Fry Sauce:
- In a small bowl, whisk together soy sauce, oyster sauce, sesame oil, minced garlic, and grated ginger. Set aside.
3. Stir-Frying Turkey:
- Heat vegetable oil in a large skillet or wok over medium-high heat.
- Add ground turkey and cook until browned, breaking it apart with a spatula.
4. Adding Vegetables:
- Add the mixed vegetables to the skillet and stir-fry for 3-4 minutes until they are tender-crisp.
5. Combining with Sauce and Rice:
- Pour the prepared stir-fry sauce over the turkey and vegetables.
- Stir in the cooked brown rice and mix everything well until evenly coated.
6. Garnishing and Serving:
- Garnish with chopped green onions and sesame seeds if desired.
- Serve the Turkey and Vegetable Stir-Fry immediately.
Enjoy the wholesome goodness of this Turkey and Vegetable Stir-Fry with Brown Rice—a delicious and nutritious meal that satisfies both your taste buds and your nutritional needs.
