Turkey and vegetable stew with rice

Ingredients (serves 3)

• Turkey breast fillet (raw)450 g
• Courgette300 g
• Bell pepper200 g
• Onion100 g
• Tinned tomatoes400 g
• Rapeseed / sunflower oil15 g
• Rice (dry)180 g

Also: Salt, pepper, sweet paprika, thyme

Method

1. Get ready: rinse the rice (180 g) in cold water. Finely chop the onion (100 g), and cut the courgette and pepper into roughly 2 cm pieces.
2. Pour 360 ml water over the rice and season lightly with salt. Bring to the boil over high heat, then cover and simmer over low heat for 15–18 min until the water is absorbed.
3. While the rice cooks, cut the turkey (450 g) into 2–3 cm cubes. Then wash your hands, the knife and the chopping board.
4. Heat 1.5 tbsp oil (15 g) in a pan over medium heat. Brown the turkey for 5–6 min until golden on all sides.
5. Add the onion and fry for 3 min over medium heat until softened. If it starts to catch, add a splash of water, not oil.
6. Add the courgette, pepper, tomatoes (400 g), sweet paprika, thyme and pepper, and season lightly with salt. Bring to the boil over high heat (about 2 min), then cover and simmer over low heat for 20 min.
7. Check the turkey: when you cut the biggest cube open, it must not be pink inside and the juices must run clear. Serve with the rice.
8. Cool the stew within 1 hour and keep it in the fridge for up to 3 days; keep the rice for up to 1 day.