Adding turkey mince to egg fried rice turns it into a complete dinner that can be ready in just 15 minutes! Better still, this Chinese-style Turkey Fried Rice is high in protein, low in calories… and super easy to make – perfect for busy midweek evenings!
The perfect midweek dinner?
For me the perfect midweek dinner is something that is quick and simple to make, only uses one pan and a handful of ingredients, high in nutrients, low in calories… and utterly delicious.
And this Turkey Mince Fried Rice ticks all of those boxes! It takes just 15 minutes to make, only uses 7 ingredients and 1 pan, is packed full of protein and other nutrients thanks to the turkey mince, brown rice, peas, eggs and spring onions, yet comes in at just 361 calories… But best of all, it is super delicious.
In fact, I love this meal so much I have it every single week!
How to make Turkey Mince Fried Rice
And this turkey fried rice is just so simple to make!
All you need to do is stir-fry turkey mince and cooked brown rice. (I use pouches of plain microwave rice to make this super easy and speedy!) Then add beaten eggs and frozen peas, plus some soy sauce and sesame oil. Finally, finish off with some sliced spring onions and serve!
(See below for the full recipe card.)
A sneaky shortcut…
To make this dish super quick and easy, I have a sneaky shortcut – I use microwavable pouches of rice! If you just get the plain ones, all you are buying is cooked rice, but it saves the faff of having to cook and cool rice (because you should always use cold rice to make fried rice).
**TOP TIP: break up the microwave rice by massaging it while it is still in the closed packet. This will ensure the cooked rice is beautifully separated and not in one big clump!**
Packed full of goodness
This quick and easy midweek meal is not only delicious, it’s also packed full of nutritional goodness!
Turkey is a good source of protein, B vitamins, selenium, zinc, and phosphorus.
Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system.
Spring onions are a great source of vitamin C, which helps to keep our immune systems working properly.
Eggs are among the most nutritious foods on the planet, containing vitamin A, vitamin B6, vitamin B12, vitamin D, vitamin E, folate, riboflavin, phosphorus, selenium, calcium and zinc.
And each portion of this meal comes in at a whopping 35g protein and only 361 calories – perfect if you are tracking macros or following a high protein diet.
What to serve with turkey mince fried rice
This Turkey Mince Fried Rice really is a whole meal on its own… and that’s how I usually eat it. But you can also serve it as part of a bigger meal together with some of your other Asian-inspired favourites, for example:
- Chicken and Prawn Yaki Soba
- Sticky Chicken
- Soy, Sesame and Ginger Salmon
- Chicken Pad Thai
- Sweet and Sour Chicken
- Special Chow Mein
What to drink with turkey mince fried rice
The Asian flavours in this turkey mince fried rice mean this dish goes really well with aromatic white wines, such as Riesling, Viognier, Sauvignon Blanc, Torrontés and Albariño. Though because turkey is quite a delicate-tasting meat, I’d avoid anything too ‘in your face’, such as Gewürztraminer.
Another good option here would be a fruity rosé or even a sparkling wine. But I’d steer clear of red with this recipe, as it would be too overpowering.
Make it your own!
This is such a flexible recipe, you can easily adapt it to what you have available in the fridge and cupboards. For example, you can…
- Use white rice instead of brown rice
- Add extra veggies, such as sweetcorn, peppers, carrots or mushrooms (instead of, or as well as, the peas)
- Use Worcestershire sauce instead of soy sauce
- Throw in some bacon as well as, or instead of, the turkey mince
- Use pork, beef or lamb mince instead of the turkey mince
- Use cooked roast turkey, instead of turkey mince – see this recipe: Leftover Turkey Fried Rice
- Add some cooked prawns in with the frozen peas
- Add some roasted peanuts or cashew nuts
(I’d love to hear about how you have adapted my recipe… Let me know in the comments section below!)
Can you reheat turkey fried rice?
I don’t recommend reheating this dish. Rice can lead to food poisoning if reheated incorrectly, and it is never a good idea to reheat food that has already been reheated once before.
And besides, it’s so delicious, you are very unlikely to have any leftovers!
Can you freeze turkey fried rice?
No, this recipe is not suitable for freezing.
If you like this recipe…
…you might also like:
Turkey Mince Fried Rice
Ingredients
- 500 g turkey breast mince
- 500 g cooked brown rice (I use 2 x Tesco Microwave Wholegrain Rice 250G – see Note 1)
- 2 large eggs beaten
- 1 tablespoon sesame oil
- 2 tablespoons soy sauce
- 100 g frozen peas
- 2 spring onions AKA scallions, sliced finely (plus extra for garnish)
- Fresh coriander, chopped spring onions and/or sliced red chillies to garnish (optional)
Instructions
- Stir-fry the turkey mince in a wok or very large non-stick frying pan over a high heat for 4 minutes, or until nicely browned.
- Add the cooked rice (See Note 1), and continue stir-frying for 2 minutes.
- Make a well (hole) in the centre of the rice/turkey mix and tip in the beaten eggs. Leave for 45 seconds and then stir the part-cooked eggs into the rice/turkey mix.
- Add the frozen peas and continue stir-frying for 2 more minutes or until the peas are cooked and you are starting to get lots of lovely crispy bits!
- Stir through the soy sauce, sesame oil and spring onions and turn off the heat.
- Serve scattered with coriander, chopped spring onions and/or sliced red chillies.
Notes
- I use pouches of wholegrain microwave rice to speed up the cooking process and make this recipe even simpler. But, if you prefer, you can use ordinary uncooked brown or long grain white rice instead. You will need to use approximately 167g uncooked rice. Cook according to packet instructions then cool the hot rice in a sieve under cold water until it’s properly cold, and drain thoroughly. **TOP TIP: break up the microwave rice by massaging it while it is still in the closed packet. This will ensure the cooked rice is beautifully separated and not in one big clump!**
- Not suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
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caroline says
Wow, this recipe looks absolutely delicious! I can’t wait to try it out this weekend. Thanks for sharing🤗!I’ve been using FoodHub for a few months now, and I’m hooked! The variety of cuisines and recipes available is incredible, and I love that I can easily filter by dietary preferences. It’s made meal planning so much simpler and more enjoyable.
Eb Gargano says
Great to hear! You are very welcome 😀