Veggie Stir Fry

Arizona Nutrition Network: Champions For Change
1 1/4 cups

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1. Wash hands with warm water and soap. Wash fresh vegetables before serving

2. In a heavy saucepan, bring water to a boil. Add rice and cover the pan. Reduce heat to low. Cook 30 to 40 minutes or until rice is tender. Remove pan from heat using a pot holder

3. In a large skillet, heat oil over medium heat. Add ground turkey. Cook and stir for about 5 minutes or until meat is no long pink. Reduce heat to low

4. Stir in soy sauce.

5. Add cooked rice, vegetables, and black pepper. Increase heat to medium-high. Cook and stir for about 5 minutes or until vegetables are tender and mixture is hot

6. Spoon even amounts onto 4 plates

7. Serve immediately.



1 1/2 cups water

3/4 cup uncooked brown rice

1 tablespoon olive oil

8 oz. lean ground turkey

4 teaspoons low sodium soy sauce

3 cups frozen vegetables (such as broccoli, carrots, bell peppers, pea pods)

1/2 teaspoon ground black pepper


saucepan with lid, large skillet, Soup spoon, stove, measuring spoons, measuring cup