High-protein rice pan-fry with courgette and turkey breast

High-protein rice pan-fry with courgette and turkey breast: a quick, balanced pan-fry with rice, carrot, ghee and fresh chives for every day.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 410 kcal per serving
• Protein: 35 g
• Fat: 10 g
• Carbs: 50 g

Ingredients

• 200g turkey breast
• 100g white rice
• 1 small courgette
• 1 large carrot
• 1 tbsp ghee
• Salt
• White pepper
• A few chives

Method

You’ll need: frying pan · saucepan · chopping board · knife

1. Cook the white rice in lightly salted water until fluffy and soft. Then let the steam escape briefly.
2. Peel the carrot and slice it thinly. Wash the courgette, quarter it lengthways and cut it into pieces.
3. Cut the turkey breast into strips. Heat the ghee in a large frying pan, brown the meat all over and season with salt and white pepper.
4. Add the carrot and courgette to the turkey breast and fry until the veg is soft but still has a little bite.
5. Fold in the cooked rice and warm everything through briefly so the flavours come together well.
6. Arrange on plates and serve with freshly snipped chives.

Good to know

A rice pan-fry like this is often just the thing when you want something uncomplicated and satisfying. Mild, juicy and pleasantly light – without much effort.

Swaps

Turkey breast → chicken breast (similar protein content and mild). White rice → basmati rice (often a little fluffier and more aromatic). Ghee → olive oil (mainly provides monounsaturated fatty acids). Chives → parsley (also adds vitamin K and a little vitamin C).

Allergens

The dish is gluten-free as long as there's no cross-contamination. Ghee usually contains only very small amounts of milk components, but if you have a severe milk protein allergy, it's still wise to be careful. For children and in pregnancy, it's important that the turkey breast is cooked all the way through.