TURKEY, SHITAKE MUSHROOM & BROCCOLI STIR FRY



Oh, this is just such a feel-good meal! And, with all the craziness going on in the world right now - as we're all quarantined up and shutting ourselves in our homes, I think we all need a feel-good meal right about now.


I'll give you three reasons why you should make this for yourself this week:


  1. It works great as a meal prep. (I have yet to get tired of it, and I make this almost every week!)

  2. It tastes better than take-out. (And it's also SO much healthier!)

  3. It takes less than 30 minutes to make! (I mean... not that we have anywhere to be in the midst of this COVID-19 outbreak right now. )⁠


Still, I'd call this a win-win-win.

Recipe + details available below!



INGREDIENTS:


  • 1 tbsp olive oil

  • 1 head broccoli, cut into florets

  • 2 cups brown rice, cooked

  • 1 clove garlic, minced

  • 1/2 white onion, chopped

  • 2 cups shitake mushrooms, caps removed

  • 500g lean ground turkey

  • 1 tbsp sesame oil

  • 2 tbsp soy sauce

  • 1 tsp ginger

  • salt and pepper (to taste)


[garnish]

  • sesame seeds

  • soy sauce


DIRECTIONS:


  1. Preheat oven to 400F. Line a baking sheet with aluminum foil and lightly drizzle with olive oil.

  2. In a small bowl, toss together 1 tbsp olive oil, broccoli florets and salt/pepper to taste.

  3. Bake in oven for about 15-20 minutes, or until crispy.

  4. Meanwhile, if your rice isn't already prepared, cook according to basic instructions.

  5. In a cast-iron skillet or nonstick pan, add in sesame oil, garlic and onion. Saute until fragrant, then toss in mushrooms and saute until soft and caramelized.

  6. Add lean ground turkey and allow to fully brown and cook, using a wooden spoon or spatula to break up the pieces.

  7. Once turkey is cooked, add in soy sauce, ginger, salt and pepper to taste and allow to thicken.


[to make stir fry]

  1. In a separate pan (heated to medium-high), fry up your portion of cooked rice.

  2. Add in crispy broccoli florets and ground turkey/shitake mixture to your liking. Allow to crisp up on the bottom, then mix. Continue for about 3 minutes.

  3. Once stir fry is crispy to your liking, remove from pan and serve with sesame seeds and soy sauce as preferred.

  4. Dig in!



Nutrition Facts


Servings 4.0

Amount Per Serving: 437 calories

Total Fat 19 g

Saturated Fat 2 g

Monounsaturated Fat 4 g

Polyunsaturated Fat 2 g

Trans Fat 0 g

Cholesterol 75 mg

Sodium 1092 mg

Potassium 555 mg

Total Carbohydrate 33 g

Dietary Fiber 8 g

Sugars 4 g Protein 30 g

Vitamin A

Vitamin C

Calcium 13 %

Iron27 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.




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