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).

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Veggie Stir Fry

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Veggie Stir Fry
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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).

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