Light Jerk-spiced Turkey Mince, Wild Rice & Courgette Plate
Big flavour, sensible numbers. This Caribbean plate pairs turkey mince with wild rice for 47g protein and roughly 468 kcal.
Ingredients
- 140g Turkey Mince
- 120g wild rice
- 80g spinach
- 80g courgette
- 2 tsp jerk seasoning
- 80g pineapple
- 15g lime
- 15g spring onions
- fresh thyme
Method
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1
Prep everything first: wash and trim the spinach and courgette, then measure out the sauce ingredients.
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2
Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.
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3
Brown the turkey mince in a non-stick pan over high heat, breaking it up with a spoon, for 6-8 minutes until no pink remains.
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4
Rub the protein in jerk seasoning and lime juice. Griddle the pineapple slices for 2 minutes each side until charred, then dice into a quick salsa with spring onion.
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5
Meanwhile, steam or stir-fry the spinach and courgette for 3-5 minutes until just tender with a little bite.
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6
Build the plate: wild rice first, then the veg and turkey mince, spooning over any remaining sauce. Finish with the fresh thyme.
Tap ingredients and steps to tick them off as you cook.