![](/wp-content/uploads/2021/10/AZ-Health-Zone-Small.png)
Veggie Stir Fry
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:
1. Wash hands with warm water and soap. Wash fresh vegetables before serving.
2. 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.
3. 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.
4. Stir in soy sauce.
5. 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.
6. Spoon even amounts onto 4 plates.
7. 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).
![](https://www.azhealthzone.org/wp-content/uploads/2021/10/veggie-stir-fry-1.jpg)
Veggie Stir Fry
![Veggie Stir Fry](https://www.azhealthzone.org/wp-content/uploads/2021/10/veggie-stir-fry-1.jpg)
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
1. Wash hands with warm water and soap. Wash fresh vegetables before serving.
2. 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.
3. 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.
4. Stir in soy sauce.
5. 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.
6. Spoon even amounts onto 4 plates.
7. 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).