|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 28g||36%|
|Saturated Fat 6g||32%|
|Total Carbohydrate 33g||12%|
|Dietary Fiber 5g||17%|
|Total Sugars 3g|
|Vitamin C 77mg||383%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Stir-frying is considered a Chinese cooking method where ingredients are fried in a small amount of oil, over very high heat. Normally, a wok is used as the cooking vessel although a cast-iron pan works well to conduct high heat, too.
The technique has been around since the 14th century and was brought to the United States by Chinese immigrants. The appeal then is the same as now—it's quick. The western version of stir-frying is sautéing which also relies on quick cooking on high heat. In addition to being a reliable method of getting dinner on the table in a short amount of time, quick cooking methods are also thought to preserve more of the vitamins in the vegetables.
There are a few key rules for stir-frying. The ingredients that take the longest to cook are added first. Then the quicker cooking ones are added and, finally, the flavoring and seasoning. It is important to cut the vegetables into similar sizes so they will cook evenly, quickly, and all be ready at the same time.
This recipe borrows from Chinese cooking in the use of soy sauce as the salt element but you can easily substitute salt and pepper if you do not like or cannot eat soy products. If you're eliminating soy sauce, try adding a tablespoon of Worcestershire sauce for a bit of extra flavor.
Add 1 tablespoon of olive oil to a large skillet or cast-iron pan. Do not use a nonstick skillet for this. Add the ground turkey and brown it for 5 to 7 minutes, breaking it up with a spatula or wooden spoon as you cook. When it is ready, move the cooked turkey to a plate and set aside while you sauté the vegetables.
Add the remaining tablespoon of olive oil to the pan along with the diced onion. Sauté on medium-high heat, stirring often, for about 1 minute. Add the broccoli florets and the diced red bell pepper. Continue to cook, stirring, for 3 or 4 minutes until the vegetables begin to soften.
Add the finely minced garlic and continue sautéing for an additional minute. Then return the browned ground turkey to the pan.
Add in the soy sauce and continue cooking and stirring for another couple of minutes, until the turkey has heated through and all the vegetables are combined. Serve over cooked brown rice.
How to Store and Freeze Ground Turkey Stir-Fry
This stir-fry dish will keep for 3 to 5 days in the refrigerator if covered. Reheat until it's completely hot all the way through, either in the microwave or the stovetop.