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Brown Rice and Ground Turkey Stir Fry
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Brown Rice and Ground Turkey Stir Fry

Full of protein and fiber, this brown rice and turkey stir-fry is quick and easy to prepare.

Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 231 kcal
Course: Main Course
Cuisine: Asian

Ingredients

  • 1 onion diced, medium
  • 1 pound ground turkey breast
  • 2 cloves garlic (grated)
  • 1 tablespoon ginger (grated)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 cup chicken broth (low sodium)
  • 2 tablespoons soy sauce (low sodium)
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon chili garlic paste
  • 1 tablespoon corn starch
  • 1 tablespoon hoisin sauce
  • 4 cups broccoli florets
  • ½ cup scallions (chopped)

Instructions

    Cup of Yum
  1. Spray a large, deep pan with non-stick spray and heat over medium high.
  2. Add onions and saute until tender, about 3-4 minutes.
  3. Meanwhile, in a small bowl, whisk together broth, soy sauce, rice wine vinegar, chili garlic paste, corn starch and hoisin sauce. Set aside.
  4. Add ground turkey breast, garlic, ginger, salt and pepper to pan with onions and cook for 5-7 minutes until turkey is browned. Use a wooden spoon to break up turkey breast.
  5. When turkey is browned, add broccoli florets and chicken broth mixture. Bring to a boil then simmer with lid on for 5-6 minutes or until broccoli is tender. Garnish with scallions just before serving alongside brown rice prepared with green peas, sesame oil and scallions.

Notes

  • Prepare brown rice according to package directions and add ⅓ c frozen green peas and 1 tsp sesame oil towards end of cooking time. Garnish with scallions. *Nutritional information does not include rice*

Nutrition Information

Calories 231kcal (12%) Carbohydrates 17.1g (6%) Protein 31.8g (64%) Fat 4.9g (8%) Saturated Fat 1g (5%) Cholesterol 55mg (18%) Sodium 627mg (26%) Fiber 3.3g (13%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 231

% Daily Value*

Calories 231kcal 12%
Carbohydrates 17.1g 6%
Protein 31.8g 64%
Fat 4.9g 8%
Saturated Fat 1g 5%
Cholesterol 55mg 18%
Sodium 627mg 26%
Fiber 3.3g 13%

* Percent Daily Values are based on a 2,000 calorie diet.