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Nutritional Info
  • Servings Per Recipe: 7
  • Amount Per Serving
  • Calories: 170.8
  • Total Fat: 2.0 g
  • Cholesterol: 20.0 mg
  • Sodium: 368.5 mg
  • Total Carbs: 28.6 g
  • Dietary Fiber: 2.1 g
  • Protein: 9.3 g

View full nutritional breakdown of Ground Turkey Stir Fry calories by ingredient
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Ground Turkey Stir Fry

Submitted by: SWEETZMIX

Introduction

Quick Stir Fry that does not need a lot of ingredients and can be made quickly after work. Quick Stir Fry that does not need a lot of ingredients and can be made quickly after work.
Number of Servings: 7

Ingredients

    The ingredients are basic and can be changed but I will also add the exact ones I used for my nutritional value information.

    -- 7 oz ground turkey (Butterball)
    -- 3 cups cooked white rice (Carolina Gold Parboiled)
    -- 3 cups frozen broccoli florets (storebrand)
    -- 1.5 cups frozen mixed vegetables (storebrand)
    -- 4TB light soy sauce (La Choy Lite Soy Sauce)
    -- 3TB Dark Brown Sugar (Domino Dark Brown Sugar)
    -- 1/4 cup raw onions, chopped or diced
    -- 1/4 cup raw celery, chopped or diced
    -- 1.5 Garlic Cloves, chopped or diced
    -- Jerk Seasoning (look for no salt and calories added, a dry version)

Directions

Step 1 - Take the 7oz ground turkey meat and place in pot and season to taste. Use as many fresh seasonings as possible to cut down on calories and salt like oregeno, paprika ect. Stir in pot occassionaly to break down the ground turkey meat and to make sure it is cooked evenly.

Step 2 - While ground turkey is cooking in pot prepare onions, celery, and garlic cloves. Mini chopper comes in handy because it saves time. Also start to cook your white rice by following the package directions or you can use day old white rice.

Step 3 - Take Wok if you have or a saute pan and spray with cooking spray, then add onions, garlic, and celery. After everything is lightly browned add in soy sauce and dark brown sugar. Constantly stir until everything is mixed completely and sugar is dissolved. Check ground turkey meat, it should be done or almost done.

Step 4 - Stir white rice to wok or pan with soy sauce mixture. Shake in Jerk Seasoning. Use as much as you like depending on taste and degree of spicy you like. I use about 3-4 shakes. When rice is completely covered in mixture, add the ground turkey meat. (It should be done by now.) Keep stiring everything in the wok or pan, then add frozen mixed veggies and cover with wok.

Step 5 - Cook frozen broccoli seperate according to package directions. Make sure the broccoli is still crunchy but cooked all the way. Then add to wok or pan and stir evenly.
-------------------------OR-------------------------
You can add the frozen broccoli along with the mixed frozen veggies to the wok or pan and then cover. Stir occasionaly but let the steam cook the veggies. usually takes a few minutes because you still want the veggies crunchy.

Makes 7-1 Cup Servings

**The ingredients can be altered. It will also change the calorie content of the food. Use this recipe for ideas.**

Number of Servings: 7

Recipe submitted by SparkPeople user SWEETZMIX.






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