Ground Turkey & Broccoli Stir-Fry
- Number of Servings: 4
Ingredients
See Above
Step 1 - Take 1lb 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 and garlic. Also start to cook your brown rice by following the package directions.
Step 3 - Take Wok if you have or a saute pan and spray with cooking spray, then add onions and garlic. After everything is lightly browned add in soy sauce and 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 brown rice to wok or pan with soy sauce mixture. Shake in 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.
Number of Servings: 4
Recipe submitted by SparkPeople user ATROXSILENTIUM.
Step 2 - While ground turkey is cooking in pot prepare onions and garlic. Also start to cook your brown rice by following the package directions.
Step 3 - Take Wok if you have or a saute pan and spray with cooking spray, then add onions and garlic. After everything is lightly browned add in soy sauce and 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 brown rice to wok or pan with soy sauce mixture. Shake in 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.
Number of Servings: 4
Recipe submitted by SparkPeople user ATROXSILENTIUM.
Nutritional Info Amount Per Serving
- Calories: 362.9
- Total Fat: 11.9 g
- Cholesterol: 84.2 mg
- Sodium: 781.1 mg
- Total Carbs: 35.9 g
- Dietary Fiber: 4.2 g
- Protein: 28.0 g
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