Dietitian Spotlight: Breakfast Stir-Fry

Jumpstart your day with a unique twist on a traditional breakfast with this yummy and hearty Breakfast Stir-Fry.

We often think of rice as a part of a lunch or dinner entrée, however, several countries around the world use rice for many of their meals, including breakfast. Rice is an excellent staple to add to meals because it is packed with the energy you need to power through your day. Breakfast is called “the most important meal of the day” for a reason and this Breakfast Stir-Fry will help you to make it through that mid-morning slump.

This recipe is also a great way to participate in National Rice Month! Nearly 85% of all rice Americans eat is actually grown right here on American soil, with Texas being one of the biggest rice-producing states. It has many nutrients including vitamin B, folate, iron and zinc. It’s also gluten-free and a great source of energy and fiber. Lastly, rice is pretty affordable and easy to cook, so you can enjoy these health benefits without breaking the bank.

As if all the nutrients in rice aren’t enough, this recipe calls for Jennie-O lean turkey sausage which is a great source of quality protein to add to your morning routine. Just one serving provides 13 grams of protein to help keep you fueled throughout the day. This recipe could make your most important meal also your favorite one.

Note: This recipe does not contain gluten, fish, shellfish, peanuts, or tree nuts.

Breakfast Stir-fry

Yield: 4-5 servings

Ingredients:

• 3 XL eggs

• 2 Tbsp milk

• Cooking spray

• 8 oz cooked Jennie-O Lean Turkey Breakfast Sausage

• 1/3 cup chopped Red onion

• 1/3 cup chopped Yellow bell pepper

• 1/3 cup chopped Orange bell pepper

• Olive oil

• 1/4 cup Sliced almonds

• 2 cups cooked Brown Rice

• 1/2 - 3/4 packet Kikkoman Stir Fry Seasoning

• 4 cups kale, chopped

• 3/4 cup feta Cheese

•Salt and Pepper

Directions:

1. Heat skillet over medium-low heat and spray with cooking spray. Whisk eggs and milk in a bowl. Cook to a soft scramble. Set aside.

2. Cook turkey and break into medium sized crumbles. Drain excess fat and/or pour into bowl lined with paper towel.

3. Saute onion in olive oil until lightly cooked. Add bell peppers, almonds, and rice. Toss with stir fry seasoning.  

4. Add turkey and eggs to rice mixture. Stir in kale and let rest for 2 minutes. Pour into bowl and top with feta cheese. Add salt and pepper to taste.