Name: Healthy turkey stir-fry
Total time: 30 min
Yield: Serves 4
Ingredients: 1 tsp sesame oil, plus 1 tbsp; 320g long-stemmed broccoli, trimmed; 500g 7% fat turkey mince; 20g ginger, grated; 3 cloves garlic, minced; 175g sauerkraut, drained; 200g shitake mushrooms, roughly chopped; 2 tbsp low-salt soy sauce; 2 tbsp sweet chilli sauce; 2 tsp cornflour; 600g steamed brown rice, to serve; fresh coriander, roughly chopped to garnish

Fried Rice with Broccoli and Mushrooms in a Wok

1 tsp sesame oil
plus 1 tbsp
320g long-stemmed broccoli
trimmed
500g 7% fat turkey mince
20g ginger
grated
3 cloves garlic
minced
175g sauerkraut
drained
200g shitake mushrooms
roughly chopped
2 tbsp low-salt soy sauce
2 tbsp sweet chilli sauce
2 tsp cornflour
600g steamed brown rice
to serve
fresh coriander
roughly chopped to garnish

Method

step 1
Heat 1 tsp of the oil in a wok over a high heat. Once the oil is hot and shimmering, add the broccoli with a pinch of salt and cook for 3-4 minutes, tossing occasionally, so the it blisters and becomes tender-crisp. Transfer to a plate and cover.
step 2
Add the remaining oil to the wok followed by the turkey and a pinch of salt. Stir-fry for 5 minutes, breaking up the meat. Add the ginger and garlic, stir-frying for a further minute until fragrant.
step 3
Put the sauerkraut on a piece of kitchen towel and, holding over a sink, squeeze out any excess liquid. Add the sauerkraut to the wok with the mushrooms and stir-fry for 3 minutes.
step 4
Meanwhile, mix together the soy and chilli sauces, cornflour and a splash of water to make a paste. Add it to the pan along with the broccoli and cook for 1-2 minutes or until everything is coated. Season to taste and serve with the rice, garnished with the coriander.