Turkey and vegetable stir-fry with brown rice

Turkey and vegetable stir-fry with brown rice: a quick, balanced recipe with turkey breast, red pepper, courgette, ginger and soy sauce for easy everyday cooking.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 480 kcal per serving
• Protein: 42 g
• Fat: 10 g
• Carbs: 48 g

Ingredients

• 300g turkey breast
• 1 courgette
• 3 spring onions
• 2 garlic cloves
• 150g brown rice (uncooked)
• 1 tbsp sesame oil
• Sesame seeds
• 1 red pepper
• 1 tsp ginger (grated)
• Salt
• Pepper
• 2 tbsp soy sauce

Method

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

1. Cook the brown rice in salted water until soft but still with a little bite. Then drain and fluff up.
2. Cut the turkey breast into strips. Prepare the courgette, pepper and spring onions, finely chop the garlic and grate the ginger.
3. Heat the sesame oil in a large frying pan and fry the turkey strips over a high heat until coloured all over. Then take them out of the pan briefly.
4. In the pan juices, fry the courgette, pepper, spring onions, garlic and ginger until the veg is tender-crisp. Season with salt and pepper.
5. Return the turkey to the pan and mix with the soy sauce. Toss everything briefly so the flavours come together.
6. Serve the turkey and vegetable stir-fry on the brown rice, topped with sesame seeds and spring onions.

Good to know

A meal like this rescues tired evenings. Warm, savoury and on the table fast, without feeling heavy. Just the kind of stir-fry you're happy to cook again and again.

Swaps

Turkey breast → chicken breast (similar protein content and mild). Brown rice → quinoa (also provides fibre and a little more magnesium). Sesame oil → olive oil (more monounsaturated fats). Soy sauce → tamari (gluten-free alternative with a similar flavour).

Allergens

Contains soya, sesame and gluten (soy sauce). Usually suits children if mildly seasoned; in pregnancy the dish is suitable as long as the turkey is cooked right through.

Dairy-free recipes