I often hear the excuse ‘I do not have time to cook!’ when talking to clients about the health benefits of preparing real food at home each evening.
It is true that when you are spreading yourself too thinly with a crazy schedule compressing work, home and family activities, making a nutritious meal each evening can seem an impossible task and yes, it seems easier to just dial in pizza for the family at the end of the day.
But let’s be honest, this is not cooking for a Michelin Star, so keeping it simple is the way to go. Just easy, whole foods to nourish yourself and your family.
I am convinced that anyone with only mediocre kitchen skills can get a delicious mid week meal on the table for their family with just one skillet and thirty minutes and this recipe is proof. Delicious, nutritious and quick and easy to prepare. No packages or boxed foods and definitely no ordering in!
Packed with vegetables this quick stir-fry employs organic pasture raised ground turkey as the protein component, as it is rich in the full spectrum of B vitamins and high in the minerals selenium, zinc, copper phosphorous, magnesium potassium and iron. These are the micro nutrients that build bones, strengthen blood, support immunity, aid relaxation and generally contribute in hundreds of tiny different ways to the optimal function of our bodies.
Turkey is also high in the amino acid tryptophan, the precursor to the neurotransmitter serotonin which contributes to our feelings of welling and happiness (totally a necessity in the dark days of February!) Pasture raised turkey also provides a more beneficial fat profile with more of the anti-inflammatory omega 3 fatty acid present in the meat. I hope you are getting the picture that by using organic pasture raised ground turkey in a stir-fry we are creating a very nutrient dense dish that is low in unhealthy fat and high in good anti-inflammatory fats.
I have also included frozen vegetables in this meal as they are easy to keep on hand, have an equal nutritional content to fresh vegetables and (certainly here in Canada) can be a cheaper option during the winter months when fresh store produce is more expensive, has travelled further and often looks less appealing then when it is in season.
I also adapt this recipe in the spring to include the plethora of Spring vegetables that come into season including the first of the seasons asparagus.
We are looking at the best bang for our bodies here in a tasty, super-fast and easy mid-week supper.
- 2 1/2 cups long-grain or Thai fragrant rice
- 1 tbsp olive oil
- 1 onion, halved and sliced thinly
- 1 garlic clove, chopped
- 1 red pepper, cored, seeded and roughly chopped
- 1 cup frozen sweetcorn kernels
- 1 cup frozen green beans
- 1 Ib ground organic pasture raised turkey
- 1/2 teaspoon chilli powder
- 3/4 cup chicken stock
- 1 teaspoons arrowroot powder
- 2 tablespoons gluten free soy sauce
- handful of fresh Thai basil leaves, plus extra to garnish
- salt and freshly ground black pepper
- Set the rice cooking in a rice cooker using boiling water to reduce the cooking time.
- Heat the olive oil in the skillet and add the thinly sliced onion and cook for 4 minutes until soft.
- Add the chopped garlic and the diced red pepper and cook for 4 more minutes.
- Add the ground turkey and the chilli powder and cook for 2-3 minutes until the turkey is browned.
- Add the chicken stock, the sweetcorn and the green beans and simmer for 4 minutes so that the vegetables and meat are cooked through.
- Blend the arrowroot with 1 tablespoon of water and the soy sauce until smooth, add to the pan and stir until slightly thickened; season and stir in the chopped basil leaves,
- Drain the rice and spoon onto plates, top with the Thai Turkey Mince and serve with a scattering of fresh basil leaves.
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