0 from 3 votes
Turkey Mince Fried Rice
Adding turkey mince to egg fried rice turns it into a complete dinner that can be ready in just 15 minutes! Better still, this Chinese-style Turkey Fried Rice is high in protein, low in calories… and super easy to make – perfect for busy midweek evenings!
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 people
Calories: 361 kcal
Course:
Main Course
Cuisine:
Asian , Fusion , Chinese , British
Ingredients
- 500 g turkey breast mince
- 500 g cooked brown rice (I use 2 x Tesco Microwave Wholegrain Rice 250G – see Note 1)
- 2 large eggs beaten
- 1 tablespoon sesame oil
- 2 tablespoons soy sauce
- 100 g frozen peas
- 2 spring onions AKA scallions, sliced finely (plus extra for garnish)
- Fresh coriander, chopped spring onions and/or sliced red chillies to garnish (optional)
Instructions
- Stir-fry the turkey mince in a wok or very large non-stick frying pan over a high heat for 4 minutes, or until nicely browned.
- Add the cooked rice (See Note 1), and continue stir-frying for 2 minutes.
- Make a well (hole) in the centre of the rice/turkey mix and tip in the beaten eggs. Leave for 45 seconds and then stir the part-cooked eggs into the rice/turkey mix.
- Add the frozen peas and continue stir-frying for 2 more minutes or until the peas are cooked and you are starting to get lots of lovely crispy bits!
- Stir through the soy sauce, sesame oil and spring onions and turn off the heat.
- Serve scattered with coriander, chopped spring onions and/or sliced red chillies.
Cup of Yum
Notes
- I use pouches of wholegrain microwave rice to speed up the cooking process and make this recipe even simpler. But, if you prefer, you can use ordinary uncooked brown or long grain white rice instead. You will need to use approximately 167g uncooked rice. Cook according to packet instructions then cool the hot rice in a sieve under cold water until it’s properly cold, and drain thoroughly. **TOP TIP: break up the microwave rice by massaging it while it is still in the closed packet. This will ensure the cooked rice is beautifully separated and not in one big clump!**
- Not suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Calories
361kcal
(18%)
Carbohydrates
34g
(11%)
Protein
35g
(70%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
3g
Trans Fat
0.03g
Cholesterol
161mg
(54%)
Sodium
799mg
(33%)
Potassium
532mg
(15%)
Fiber
4g
(16%)
Sugar
2g
(4%)
Vitamin A
411IU
(8%)
Vitamin C
11mg
(12%)
Calcium
56mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 361
% Daily Value*
| Calories | 361kcal | 18% |
| Carbohydrates | 34g | 11% |
| Protein | 35g | 70% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 161mg | 54% |
| Sodium | 799mg | 33% |
| Potassium | 532mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 411IU | 8% |
| Vitamin C | 11mg | 12% |
| Calcium | 56mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.