Turkey and vegetable stir fry with rice is a nutritious and satisfying meal that is easy to prepare and perfect for a busy weeknight. This dish is a great way to incorporate lean protein and a variety of colorful vegetables into your diet. The combination of turkey, rice, and vegetables provides a balanced mix of carbohydrates, protein, and fiber, making it a healthy meal option. The stir fry sauce is simple and flavorful, with a delicious blend of soy sauce, garlic, and ginger. This recipe is also versatile, so you can easily swap in different vegetables or protein sources based on your preferences or what you have on hand.

Ingredients:

For the stir fry:

  • 500g boneless, skinless turkey breast, cut into thin strips
  • 2 cups broccoli florets
  • 2 medium bell peppers (any color), chopped
  • 2 medium carrots, sliced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil

For the stir fry sauce:

  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons honey
  • 1 tablespoon cornstarch
  • 1 tablespoon water
  • 1 teaspoon grated fresh ginger
  • 1 clove garlic, minced

For serving:

  • 100g cups cooked rice

Instructions:

  1. In a small bowl, whisk together the soy sauce, honey, cornstarch, water, ginger, and garlic until well combined. Set aside.
  2. In a large wok or skillet, heat the olive oil over medium-high heat. Add the turkey strips and cook for 5-6 minutes, stirring occasionally, until browned and cooked through.
  3. Add the broccoli, bell peppers, carrots, onion, and garlic to the skillet and stir to combine. Cook for 5-6 minutes, stirring occasionally, until the vegetables are tender-crisp.
  4. Pour the stir fry sauce over the turkey and vegetables and stir to coat everything evenly. Cook for an additional 1-2 minutes, until the sauce has thickened and the vegetables are coated.
  5. Serve the stir fry hot over cooked rice.

Nutrition Information:

  • Servings: 4
  • Calories per serving: 400
  • Protein: 37g
  • Carbohydrates: 42g
  • Fat: 10g

This turkey and vegetable stir fry with rice is a healthy and delicious meal that can be easily prepared in just 30 minutes. With a flavorful stir fry sauce and a variety of colorful vegetables, this recipe is a great way to add more nutrition to your diet without sacrificing taste. The rice provides a good source of complex carbohydrates, while the turkey adds lean protein to keep you feeling full and satisfied. This recipe is also a great way to use up any leftover vegetables you have in your fridge, so feel free to swap in different veggies based on what you have on hand.

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