Turkey and Veggie Stir-Fry with Brown Rice

Ingredients

• Ground turkey 120 g
• Bell peppers 70 g
• Zucchini 70 g
• Brown rice 100 g
• Olive oil 1 tbsp
• Soy sauce 1 tsp

Method

1. Prepare the vegetables. Wash the bell peppers and zucchini thoroughly. Slice the bell peppers into thin strips and cut the zucchini into thin half-moons or slices. Set aside.
   Tip: Cut vegetables evenly so they cook uniformly.
2. Heat the pan and cook turkey. Place a non-stick skillet or frying pan on medium heat. Add the olive oil and let it warm for about 30 seconds. Add the ground turkey to the pan, breaking it up with a spatula. Cook until the turkey is browned and no longer pink, about 6-7 minutes.
   Tip: Keep stirring to break the turkey into small pieces for even cooking.
3. Add vegetables. Once the turkey is cooked, add the sliced bell peppers and zucchini to the pan. Stir well to combine with the turkey. Cook for about 4 minutes until the vegetables are tender but still crisp.
   Tip: Do not overcook the vegetables to keep their texture and nutrients.
4. Add soy sauce and mix. Pour the low sodium soy sauce over the turkey and vegetables. Stir everything together so the sauce coats the ingredients evenly. Cook for another 1 minute to allow flavors to meld.
   Tip: Taste and adjust seasoning if needed, but soy sauce usually provides enough saltiness.
5. Serve with brown rice. Place the cooked brown rice on a plate or bowl. Spoon the turkey and veggie stir-fry on top or alongside the rice. Serve immediately while hot.
   Tip: Warm the rice before serving if it was refrigerated.

Pro tips

• Use a non-stick pan to reduce the amount of oil needed.
• Cook vegetables on medium heat to retain their crunch and nutrients.