Turkey Mince and Vegetable Rice

• 2 tbspolive oil
• 500gturkey mince
• 1onion, finely chopped
• 1red pepper, diced
• 1carrot, coarsely grated
• 3garlic cloves, crushed
• 2 tspsmoked paprika
• 1 tbsptomato puree
• 300gbasmati rice, rinsed
• 650mlchicken stock
• 200gfrozen peas
• 1lemon, zested and juiced
• 15gparsley, chopped
• fine salt
• black pepper

Method

1. 1Heat the oil in a large lidded pan over a high heat. Add the turkey mince with half a teaspoon of salt and fry for 5 minutes, breaking it up, until it has lost all its pink and the bottom of the pan is catching brown. Turkey is lean, so leave it alone between stirs to get some colour.
2. 2Turn the heat to medium, add the onion, pepper and carrot and cook for 4 minutes until softened. Stir in the garlic, paprika and tomato puree for 1 minute until the pan smells smoky and sweet.
3. 3Add the rice and stir for a minute so every grain is coated in the oil and spice, then pour in the stock and scrape the bottom of the pan to lift the browned bits into the liquid.
4. 4Bring to the boil, cover with the lid, turn the heat to its lowest and cook for 12 minutes until the rice is tender and the stock has been absorbed. Do not stir or lift the lid; the rice needs the steam.
5. 5Scatter the peas over the top, add a splash of water and replace the lid. Cook over a low heat for 3–4 minutes, or the pea packet cooking time, until the peas are piping hot. Check a piece of turkey: it must be steaming hot throughout with no pink remaining.
6. 6Fork through the peas, lemon zest, lemon juice and parsley. Taste and season with salt and plenty of pepper. The lemon is what stops it tasting heavy, so add more if it is flat.

Per serving

kcal

623

protein

36.1g

fibre

7.7g

carbs

80.3g

fat

18.1g