AZ Health Zone/ Dinner

Veggie Stir Fry

Veggie Stir Fry

AZ Health Zone
Course Dinner
Cuisine Asian
Servings 4


  • Cutting Board
  • Knife
  • Stove
  • Heavy Sauce Pan
  • Large Skillet
  • Stirring Spoon


  • 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


  • 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.


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).
Keyword Assorted Vegetables, Brown Rice, Ground Turkey, Stir Fry

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