Chicken/turkey & Brown Rice Stir-fry

This recipe is a great midweek go to and shows you how to make a stir-fry from healthy ingredients minus the need for bottled stir-fry sauces! Keep this recipe on rotation during the study for a quick and delicious meal.

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480 calories per serve

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42g carbohydrates

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30g protein

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19g fat

Ingredients

  • 200g chicken or turkey mince
  • 1-2 tsp. sesame oil
  • 1 tbsp. soy sauce
  • 1 tbsp. grated ginger
  • 1-2 garlic cloves, crushed
  • ¼ bunch coriander, finely chopped (or use chives)
  • 1 cup cooked brown rice (or cooked quinoa)
  • 2 tbsp. crushed cashew nuts
  • ½ bunch spring onions, chopped finely (or use onion)
  • 1 handful baby spinach leaves or rocket
  • 1-2 tsp. honey, optional
  • 1 bunch broccolini, sliced
  • handful of snowpeas, top and ends removed, thinly sliced
  • 1 small red capsicum, thinly sliced
  • drizzle of olive oil
  • Squeeze of fresh lime

Method

  1. Heat olive oil in a wok/frying pan, add ginger and garlic and cook for 1-2 minutes, add chicken/turkey mince and cook or 4-5 minutes until mince is mostly cooked, take off the heat
  2. Wipe wok/pan clean, drizzle with olive oil, add spring onions, broccolini/veges of choice to the pan and cook until just tender
  3. Add coriander, spinach, sesame oil, soy sauce, honey and chicken/turkey mince, toss to combine and until mince is entirely cooked
  4. Add cooked rice to the pan and gently toss – season to taste with additional soy sauce
  5. Spoon into 2 bowls to serve and sprinkle with cashew nuts, extra spring onions and a squeeze of lime

Tips

  • Add extra vegetables to bulk the stir-fry out if preferred eg different coloured capsicums, mushrooms, asparagus, bean sprouts, bok choy, green beans etc – although vegetables contain few calories, make sure to include any extras in your calorie count!
  • Add fresh sliced chilli for heat
  • This dish works well the next day as leftovers warmed up
  • For a vegetarian version – use crumbled firm tofu instead of chicken/turkey
  • If you have a higher daily calorie limit, increase the portion of rice of 1 cup and add extra vegetables
  • To lower the calorie serve of this meal, omit the rice
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