Veggie Stir Fry
Equipment
- Cutting Board
- Knife
- Stove
- Heavy Sauce Pan
- Large Skillet
- Stirring Spoon
Ingredients
- Ingredients
- 1 ½ cups water
- ¾ cup uncooked brown rice
- 1 tablespoon olive oil
- 8 oz. lean ground turkey
- 4 teaspoons low sodium soy sauce
- 3 cups frozen vegetables such as broccoli, carrots, bell peppers, pea pods
- ½ teaspoon ground black pepper
Instructions
- Directions
- Wash hands with warm water and soap. Wash fresh vegetables before serving.
- In a heavy saucepan, bring water to a boil. Add rice and cover the pan. Reduce heat to low. Cook 30 to 40 minutes or until rice is tender. Remove pan from heat using a pot holder.
- In a large skillet, heat oil over medium heat. Add ground turkey. Cook and stir for about 5 minutes or until meat is no long pink. Reduce heat to low.
- Stir in soy sauce.
- Add cooked rice, vegetables, and black pepper. Increase heat to medium-high. Cook and stir for about 5 minutes or until vegetables are tender and mixture is hot.
- Spoon even amounts onto 4 plates.
- Serve immediately.
Notes
Nutrition Facts (Per Serving)
Calories 280; Carbohydrate 34 g; Protein 16 g; Total Fat 8 g; Saturated Fat 2 g; Trans Fat 0 g; Cholesterol 30 mg; Fiber 4 g; Total Sugars 2 g; Sodium 200 mg; Calcium 60 mg; Folate 50 mcg Iron 2.6 mg; Percent Calories from Fat 12%.
Makes 4 servings (1 ¼ cups per serving).
Calories 280; Carbohydrate 34 g; Protein 16 g; Total Fat 8 g; Saturated Fat 2 g; Trans Fat 0 g; Cholesterol 30 mg; Fiber 4 g; Total Sugars 2 g; Sodium 200 mg; Calcium 60 mg; Folate 50 mcg Iron 2.6 mg; Percent Calories from Fat 12%.
Makes 4 servings (1 ¼ cups per serving).
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