- 1 tablespoon heart-healthy oil (e.g., olive oil, canola oil, or avocado oil)
- ¼ teaspoon salt (optional, or omit entirely and substitute with herbs/spices such as black pepper, lemon juice, or salt-free seasoning)
- Thin slices ginger root, minced
- 1 clove garlic, peeled and minced (or 1/8 teaspoon garlic powder)
- 1 cup lean turkey, cut into ½-inch cubes (skinless, unprocessed, and fresh or frozen)
- 2 cups chopped fresh or frozen vegetables (such as celery, mushrooms, water chestnuts, bok choy)(ensure no added sodium)
- ½ teaspoon natural sweetener (optional, such as stevia or omit entirely)
- 3 cups cooked brown rice
Directions:
1. Heat oil in a large skillet over medium heat. Add salt, ginger root, garlic, turkey and vegetables. Stir-fry for 1 minute. Reduce heat to prevent scorching. Add natural sweetener.
2. When vegetables are tender, remove pan from heat. If vegetables are firm, add 1-2 tablespoons of water cover and cook for 2 more minutes or until tender. Serve over rice (or noodles). Refrigerate leftovers within 2-3 hours.
Tips:
Simple stir-fry like this can be your go-to DASH meal for times when you don’t know what to make. You can use almost any combination of lean meat or fish and vegetables. When using leftovers, make sure to heat quickly and thoroughly to 165F and serve immediately to avoid over-cooking.
Serving size: 1 cup
