Thai Peanut, Vegetables and Brown Rice Skillet: Simple to Make and So Good!
Simply delicious…This dish is chockfull of vegetables, healthy brown rice, and a little lean protein. It’s low in calories, gluten-free, dairy-free, and very flavorful! Each generous serving has 255 calories and 13 grams of fat.
Why You'll Love My Skinny Thai Peanut, Vegetables, and Brown Rice Skillet
Craving a quick, healthy, and flavorful meal? My Skinny Thai Peanut, Vegetables, and Brown Rice Skillet is the perfect choice. This simple dish is packed with nutrients, easy to prepare, and customizable to your taste. Imagine the delightful aroma of sizzling vegetables and the creamy richness of peanut sauce filling your kitchen. The nutty brown rice adds a satisfying texture and a boost of fiber, while the vibrant vegetables provide essential vitamins and minerals. With just a few simple ingredients and minimal effort, you can create a meal that is both delicious and guilt-free.Ingredients for Skinny Thai Peanut, Vegetables, and Brown Rice Skillet
Base:- Brown rice: A nutritious grain that provides fiber, complex carbohydrates, and essential vitamins and minerals. Basmati rice is a popular choice for its long-grain texture and subtle flavor.
- Vegetables: The vibrant assortment of red bell pepper, carrots, and celery offers a variety of textures, colors, and nutrients. These vegetables add crunch, sweetness, and essential vitamins and minerals to the dish.
- Reduced-sodium soy sauce: A staple in Asian cuisine, providing a savory and umami flavor that enhances the overall taste of the dish.
- Chicken broth: Adds depth and richness to the sauce, while also providing essential nutrients.
- Peanut butter: A creamy and nutty flavor that complements the other ingredients, adding a satisfying texture and a touch of sweetness. Opt for natural peanut butter for a healthier option.
- Lime juice or vinegar: Provides a tangy and bright flavor that balances the richness of the peanut butter and other ingredients. Lime juice offers a citrusy twist, while vinegar adds a slightly acidic note.
- Ground turkey: A lean protein source that is lower in fat and calories compared to other meats, making it a healthier choice. Ground turkey is a versatile protein that can be easily incorporated into various dishes.
- Garlic and ginger: Aromatic ingredients that add depth and complexity to the flavor profile. Garlic provides a pungent and savory flavor, while ginger offers a warm and slightly spicy note.
- Crushed red pepper flakes: Optional, but a great way to add a customizable level of heat and spice to the dish. Adjust the amount based on your personal preference.
- Scallions: Add a fresh and vibrant flavor, as well as a decorative touch to the dish. Scallions can be chopped finely or left whole, depending on your preference.
How to Make Skinny Thai Peanut, Vegetables, and Brown Rice Skillet
This Skinny Thai Peanut, Vegetables, and Brown Rice Skillet is a delicious and healthy meal that is perfect for busy weeknights. It's packed with flavor, nutrients, and easy to prepare in a single pan. The combination of tender vegetables, nutty brown rice, and creamy peanut sauce creates a satisfying and satisfying culinary experience that won't disappoint.Ingredients:- Brown rice
- Red bell pepper
- Carrots
- Celery
- Soy sauce
- Chicken broth
- Peanut butter
- Lime juice
- Garlic
- Ginger
- Crushed red pepper flakes
- Ground turkey
- Scallions
- Cook the rice: Prepare the brown rice according to package directions. For a head start, cook the rice in advance and store it in the refrigerator.
- Microwave the vegetables: Cook the red bell peppers, carrots, and celery in the microwave until softened. This saves time and ensures the vegetables are tender-crisp when added to the skillet.
- Make the sauce: Blend the soy sauce, broth, peanut butter, lime juice, garlic, ginger, and crushed red pepper flakes in a blender until smooth. Adjust the amount of crushed red pepper flakes to your desired spice level.
- Cook the turkey: Cook the ground turkey in a nonstick pan until browned. Break it up into small pieces for a more even distribution.
- Combine ingredients: Add the cooked rice, vegetables, sauce, and ground turkey to the pan. Stir-fry until everything is heated through and the flavors are well combined.
- Serve: Divide the mixture among plates and garnish with scallions. Serve immediately for the best flavor and texture.
- Meal prep: Cook the rice and vegetables in advance to save time during the week.
- Customize the heat: Adjust the amount of crushed red pepper flakes to your desired spice level.
- Add protein: For a heartier meal, add cooked chicken or tofu to the dish.
- Store leftovers: Store leftovers in the refrigerator for a quick and easy meal later in the week.
- This dish is packed with essential nutrients, including fiber, protein, and vitamins.
- The combination of flavors and textures is sure to satisfy your taste buds.
- The recipe is easy to follow and can be customized to your preferences.
- Enjoy this delicious and healthy meal as a satisfying and guilt-free option for any night of the week.
Helpful Tips About this Recipe
Makes 4 servings (~1½ cups each serving)
Shopping Tips
My favorite rice to use is Basmati brown rice. You can find it now in most supermarkets. I bought it at Trader Joe’s. They now sell quick cooking Basmati brown rice too. Or, use your favorite brown rice.
Many super markets along with Trader joe’s sell instant brown rice. This is a quick alternative. Ginger (in a jar) is a terrific product and can be found in the produce section of the supermarket. Store the jar in the refrigerator. Prep Tips
Most ground turkey comes in 1 pound or 1.25 pound packages. This recipe only uses ½ pound. Freeze remaining turkey for another use. Be sure to wrap well.
WW Freestyle SmartPoints 6-Blue
WW Freestyle SmartPoints 6-Green
My favorite rice to use is Basmati brown rice. You can find it now in most supermarkets. I bought it at Trader Joe’s. They now sell quick cooking Basmati brown rice too. Or, use your favorite brown rice.
Many super markets along with Trader joe’s sell instant brown rice. This is a quick alternative. Ginger (in a jar) is a terrific product and can be found in the produce section of the supermarket. Store the jar in the refrigerator. Prep Tips
Most ground turkey comes in 1 pound or 1.25 pound packages. This recipe only uses ½ pound. Freeze remaining turkey for another use. Be sure to wrap well.
WW Freestyle SmartPoints 6-Blue
WW Freestyle SmartPoints 6-Green
| SKINNY FACTS: for 1½ cups serving 255 calories,13g fat, 2g sat. fat, 0mg chol, 9g prot, 24g carbs, 4g fiber, 663mg sod, 4g sugar |
| FACTS: for Freestyle SmartPoints 212 calories, 2g sat. fat, 7g protein, 1g sugar |
Skinny Thai Peanut, Vegetables and Brown Rice Skillet
Ingredients
- 1 cup cooked brown rice, I like Basmati, see shopping tips
- 1 cup red bell pepper, cut into thin bite-size pieces
- ½ cup carrots, chopped
- ½ cup celery, chopped
- ¼ cup reduced sodium soy sauce
- ¼ cup reduced-sodium chicken broth
- 3 tablespoons peanut butter, I used natural, chunky
- 1 tablespoon fresh lime juice or vinegar
- 2 teaspoons garlic, minced
- 2 teaspoons ginger, from a jar, see shopping tips
- ¼-½ teaspoon crushed red pepper flakes
- ½ pound 99% fat-free ground turkey, see prep tips
- 3 scallions, cut into ½-inch pieces
Instructions
- Cook rice according to package directions; set aside. Cook rice a few days in advance, if desired.
- In a microwave-safe bowl or plate, add red bell peppers, carrots and celery. Cook in microwave for 3-4 minutes, to soften.
- Meanwhile, in blender, combine soy sauce, broth, peanut butter, lime juice, garlic, ginger, and crushed red pepper. Set Aside.
- Coat a large, nonstick pan with cooking spray. Add ground turkey and cook until brown. Stir often to break up into a crumble. Add sauce, softened veggies and cook, stirring over low heat. Continue to cook and stir until everything is hot.
- Stir in cooked brown rice and scallions. Cook 1 more minute, until thoroughly heated.
- Divide among 4 plates or bowls. Any leftovers freeze great.
Nutrition
Serving: 1.5cupCalories: 255kcalCarbohydrates: 24gProtein: 9gFat: 13gSaturated Fat: 2gSodium: 663mgFiber: 4gSugar: 4gBlue Smart Points: 6Green Smart Points: 6Plus Points: 6
Tried this recipe?Let me know how it was!
Thanks for all the great recipes. Since WW has now added a purple category will you be adding this in eventually?
Will you be offering WW points for the three plans for your recipes? If not, which is equivalent to the Purple plan?
I’m just leaning about the 3 new plans. At this point, I don’t have an answer for you Dava.
My best,
Nancy
i’m so happy to hear you are enjoying my recipes Connie. At this point, I’m just leaning about the 3 new plans. I’m not sure if i’ll be adding the new colors yet. Since I started my site 9 years ago, WW keeps changing their plans. It’s a huge, time consuming project to continue to rework and calculate all of my recipes. I have almost 1,000 recipes!
Stay tuned.
My best,
Nancy
A super easy and healthy dinner. My whole family loved it!