Turkey Teriyaki Bowl with Brown Rice
Makes 1 serving

INGREDIENTS
170 g Turkey breast (Cut into 2 cm pieces. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.)
4 tsp (20 g) Tamari
1 tsp, about 7 g Honey
A thumb, grated Fresh ginger
1 clove, about 3 g Garlic
A splash Rice vinegar
Scant tsp (3 g) Cornflour
150 g Cooked brown rice (Cooked weight.)
120 g Broccoli
5 g Sesame seeds
20 g Spring onion
4 sprays, about 1 g Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.)

METHOD
1. Stir the tamari, honey, ginger, garlic, vinegar and cornflour together with two tablespoons of water.
2. Steam the broccoli florets for four minutes, or microwave them covered with a splash of water for three.
3. Fry the turkey in a sprayed hot pan for four minutes, turning, until the pieces are coloured and white through.
4. Pour the sauce into the pan and let it bubble for a minute, stirring, until it thickens and coats the meat. Serve over the rice with the broccoli, sesame seeds and sliced spring onion.

Contains soya and sesame.

RECIPE NOTES
Bottled teriyaki sauce is mostly sugar and often thickened with wheat. Made in the pan it is one teaspoon of honey, and you can see the tamari going in.
Brown rice and white rice are within 10 kcal of each other per 100 g. Choose on texture, not calories.

Full recipe: https://www.getfuel8.com/recipes/turkey-teriyaki-bowl-brown-rice
