Lean Turkey and Vegetable Stir-Fry
Lean Turkey and Vegetable Stir-Fry
Ingredients
For the Stir-Fry
- 1 pound ground lean turkey, 93% lean or higher
- 2 cups broccoli florets
- 1 cup carrots, julienned or thinly sliced
- 1 bell pepper, any color, thinly sliced
- 1 cup snow peas
- 1/2 yellow onion, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 tablespoon sesame oil
For the Stir-Fry Sauce
- 1/4 cup low-sodium soy sauce
- 1/4 cup chicken broth, low-sodium
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 tablespoon cornstarch
- 1/2 teaspoon red pepper flakes, or to taste
For Serving
- 2 cups brown rice, cooked
- 1 teaspoon sesame seeds, for garnish, optional
Instructions
- 1
Prepare all vegetables: chop broccoli into florets, julienne carrots, thinly slice bell pepper and onion, mince garlic, and grate ginger. Set aside.
⏱️ 10 min
- 2
In a small bowl, whisk together all stir-fry sauce ingredients: low-sodium soy sauce, low-sodium chicken broth, rice vinegar, honey, cornstarch, and red pepper flakes. Set aside.
⏱️ 3 min
- 3
Heat sesame oil in a large skillet or wok over medium-high heat. Add ground lean turkey and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat if necessary.
⏱️ 7 min
- 4
Add minced garlic and grated ginger to the skillet with the turkey. Cook for 1 minute until fragrant.
⏱️ 1 min
- 5
Add broccoli, carrots, bell pepper, and onion to the skillet. Stir-fry for 3-5 minutes, until vegetables are crisp-tender.
⏱️ 5 min
- 6
Add snow peas to the skillet and stir-fry for another 1-2 minutes.
⏱️ 2 min
- 7
Give the prepared stir-fry sauce a quick whisk again, then pour it over the turkey and vegetables. Cook, stirring constantly, until the sauce thickens and coats the ingredients, about 1-2 minutes.
⏱️ 2 min
- 8
Remove from heat. Serve immediately over cooked brown rice, garnished with sesame seeds if desired.
Kitchen Tools
Nutrition Facts (per serving)
Lean Turkey and Vegetable Stir-Fry
For the Stir-Fry
- 1 pound ground lean turkey, 93% lean or higher
- 2 cups broccoli florets
- 1 cup carrots, julienned or thinly sliced
- 1 bell pepper, any color, thinly sliced
- 1 cup snow peas
- 1/2 yellow onion, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 tablespoon sesame oil
For the Stir-Fry Sauce
- 1/4 cup low-sodium soy sauce
- 1/4 cup chicken broth, low-sodium
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 tablespoon cornstarch
- 1/2 teaspoon red pepper flakes, or to taste
For Serving
- 2 cups brown rice, cooked
- 1 teaspoon sesame seeds, for garnish, optional
Instructions
- 1
Prepare all vegetables: chop broccoli into florets, julienne carrots, thinly slice bell pepper and onion, mince garlic, and grate ginger. Set aside.
⏱️ 10 min - 2
In a small bowl, whisk together all stir-fry sauce ingredients: low-sodium soy sauce, low-sodium chicken broth, rice vinegar, honey, cornstarch, and red pepper flakes. Set aside.
⏱️ 3 min - 3
Heat sesame oil in a large skillet or wok over medium-high heat. Add ground lean turkey and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat if necessary.
⏱️ 7 min - 4
Add minced garlic and grated ginger to the skillet with the turkey. Cook for 1 minute until fragrant.
⏱️ 1 min - 5
Add broccoli, carrots, bell pepper, and onion to the skillet. Stir-fry for 3-5 minutes, until vegetables are crisp-tender.
⏱️ 5 min - 6
Add snow peas to the skillet and stir-fry for another 1-2 minutes.
⏱️ 2 min - 7
Give the prepared stir-fry sauce a quick whisk again, then pour it over the turkey and vegetables. Cook, stirring constantly, until the sauce thickens and coats the ingredients, about 1-2 minutes.
⏱️ 2 min - 8
Remove from heat. Serve immediately over cooked brown rice, garnished with sesame seeds if desired.