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Veggie Stir-Fry with Turkey

Veggie Stir-Fry with Turkey

38 Ratings
38 Ratings
Recipe Image
MyPlate Kitchen
Makes: 6 servings
Total Cost: $$$$

Okra, corn, and onions mixed with squash and tomatoes give this veggie stir-fry crunch and flavor. Serve as a side dish with your favorite chicken or fish recipe.

Ingredients

  • 1/2 onion (chopped)
  • 1 red bell pepper (diced)
  • 1 can corn (or frozen or cut from cob )
  • 10 okra (sliced)
  • 3 yellow squash, medium (sliced)
  • 1 pound ground turkey

Directions

  1. Wash hands with soap and water.
  2. In a large frying pan over medium heat, cook ground turkey until no longer pink.
  3. Add red pepper, onion, corn, squash and okra for 5 minutes until tender.
  4. Add diced tomatoes and continue cooking for 3 minutes.

Notes

Source:

University of Kentucky Cooperative Extension Service.

Nutrition Information

Serving Size: 1/2 cup prepared stir-fry, 1/6 of recipe (191g)
Nutrients Amount
Total Calories 223
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 54 mg
Sodium 182 mg
Carbohydrates 20 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 63 mg
Iron 2 mg
Potassium 623 mg
N/A - data is not available
Nutrients Amount
Total Calories 223
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 10 mg
Omega 3 - DHA 5 mg
Cholesterol 54 mg
Carbohydrates 20 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 63 mg
Potassium 623 mg
Sodium 182 mg
Copper 211 mcg
Iron 2 mg
Magnesium 56 mg
Phosphorus 227 mg
Selenium 19 mcg
Zinc 3 mg
Vitamins
Vitamin A 75 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.8 mg
Vitamin C 55 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 10 mcg
Folate 81 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 5 mg
Choline 62 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 3/4 cups
Protein Foods 1 1/2 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025