Ground Turkey Stir-Fry

Ground turkey stir-fry over rice

The Spruce / Anita Schecter

Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
507 Calories
28g Fat
33g Carbs
33g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 507
% Daily Value*
Total Fat 28g 36%
Saturated Fat 6g 32%
Cholesterol 120mg 40%
Sodium 557mg 24%
Total Carbohydrate 33g 12%
Dietary Fiber 5g 17%
Total Sugars 3g
Protein 33g
Vitamin C 77mg 383%
Calcium 109mg 8%
Iron 4mg 21%
Potassium 673mg 14%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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.

Ingredients

  • 2 tablespoons olive oil, divided

  • 1 pound ground turkey

  • 1 medium onion, diced

  • 1 cup broccoli florets, diced small

  • 1 red bell pepper, diced

  • 2 cloves garlic, minced

  • 2 tablespoons soy sauce

  • Ground black pepper, to taste

  • 1/4 cup chopped scallions

  • Brown rice, for serving

Steps to Make It

  1. 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.

  2. 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.

  3. Add the finely minced garlic and continue sautéing for an additional minute. Then return the browned ground turkey to the pan.

  4. 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.

    Variations

    This recipe works equally well with ground chicken or ground pork.

    This stir fry is also good with frozen peas, julienned carrots, and sliced mushrooms.

    Add a splash of hot sauce or chile paste if you like your food spicy.

    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.