One Skillet, Thirty Minutes! – Thai Turkey Mince and Rice

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.

Asparagus, Farmers Market

We are looking at the best bang for our bodies here in a tasty, super-fast and easy mid-week supper.

Thai Turkey Mince and Rice
Serves 4
Print
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 2 1/2 cups long-grain or Thai fragrant rice
  2. 1 tbsp olive oil
  3. 1 onion, halved and sliced thinly
  4. 1 garlic clove, chopped
  5. 1 red pepper, cored, seeded and roughly chopped
  6. 1 cup frozen sweetcorn kernels
  7. 1 cup frozen green beans
  8. 1 Ib ground organic pasture raised turkey
  9. 1/2 teaspoon chilli powder
  10. 3/4 cup chicken stock
  11. 1 teaspoons arrowroot powder
  12. 2 tablespoons gluten free soy sauce
  13. handful of fresh Thai basil leaves, plus extra to garnish
  14. salt and freshly ground black pepper
Instructions
  1. Set the rice cooking in a rice cooker using boiling water to reduce the cooking time.
  2. Heat the olive oil in the skillet and add the thinly sliced onion and cook for 4 minutes until soft.
  3. Add the chopped garlic and the diced red pepper and cook for 4 more minutes.
  4. Add the ground turkey and the chilli powder and cook for 2-3 minutes until the turkey is browned.
  5. Add the chicken stock, the sweetcorn and the green beans and simmer for 4 minutes so that the vegetables and meat are cooked through.
  6. 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,
  7. Drain the rice and spoon onto plates, top with the Thai Turkey Mince and serve with a scattering of fresh basil leaves.
Louise Innes Holistic Nutrition http://www.louiseinnes.com/

 



Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.

 
Louise Innes

Author: Louise Innes

Louise Innes is a holistic nutritionist who resides in Calgary, Alberta. Her balanced take on nutrition brings a refreshing perspective to the world of food.

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