Veggie Stir-Fry with Turkey
Okra, corn, and onions mixed with squash give this veggie stir-fry crunch and flavor. Serve as a side dish with your favorite chicken or fish recipe.
- Yield
- 6 servings
- Serving size
- 1/2 cup prepared stir-fry, 1/6 of recipe
- Rating
- 3.00 of 5 (40 ratings)
Food groups
- Protein Foods: 2 ounces
- Vegetables: 1 cups
Ingredients
- 1 pound 85% lean ground turkey
- 1 cup red bell peppers, diced
- 1/2 medium onion, chopped
- 1 3/4 cups low-sodium canned corn (or frozen, or cut from cob)
- 10 okra pods, sliced
- 3 medium yellow squash, sliced
Directions
- Wash hands with soap and water.
- In a large frying pan over medium heat, cook ground turkey until no longer pink.
- Add red peppers, onions, corn, okra, and squash and cook for 5 minutes until tender.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 203.42 |
| Total Fat | 10.02 g |
| Saturated Fat | 2.56 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 56.1 mg |
| Carbohydrates | 14.73 g |
| Dietary Fiber | 2.96 g |
| Total Sugars | 6.58 g |
| Added Sugars included | 0 g |
| Protein | 16.09 g |
| Calcium | 67 mg |
| Potassium | 563 mg |
| Sodium | 58.33 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 55 mg |
| Phosphorus | 216 mg |
| Selenium | 20 mg |
| Zinc | 3 mg |
| Vitamin A | 70 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 62 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 11 mcg |
| Folate | 55 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 62 mg |
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Source
Recipe by: University of Kentucky Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/veggie-stir-fry-turkey. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.