Ingredients
For the Stir Fry:
- 1 lb (450g) ground turkey
- 1 tablespoon olive oil (or vegetable oil)
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 medium carrot, thinly sliced
- 1/2 cup snap peas
- 1/2 onion, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
- 1 tablespoon sesame oil (optional, for added flavor)
For the Teriyaki Sauce:
- 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
- 2 tablespoons honey or maple syrup
- 2 tablespoons rice vinegar
- 1 tablespoon mirin (optional)
- 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
- 1 teaspoon sesame oil
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- 1 tablespoon water (to thin the sauce, if needed)
Garnishes (optional):
- Sesame seeds
- Sliced green onions
- Crushed red pepper flakes
- Cooked rice or noodles for serving
Ingredient Highlights
- Ground Turkey: Ground turkey is a lean protein that provides essential nutrients while keeping the dish light and healthy. It’s an excellent source of protein and provides less fat compared to other ground meats like beef.
- Teriyaki Sauce: The sweet and savory teriyaki sauce is the star of this recipe, adding layers of flavor to the stir fry. It’s made with ingredients like soy sauce, honey, vinegar, and sesame oil, which create a perfect balance of saltiness, sweetness, and umami.
- Vegetables: The stir fry includes a variety of vegetables, including bell peppers, broccoli, carrots, and snap peas. These not only contribute a burst of color but also offer fiber, vitamins, and antioxidants.
- Sesame Oil: This ingredient adds a nutty, rich flavor to the stir fry, enhancing the overall taste and authenticity of the dish. It’s optional, but if you have it on hand, it’s definitely worth using.
Instructions
Before you begin cooking, make sure all your ingredients are prepped and ready to go. Slice the bell pepper, onion, and carrots. Cut the broccoli into small florets and snap the ends off the snap peas. Mince the garlic and grate the fresh ginger. Having everything prepared will make the cooking process smoother and faster.
In a small bowl, whisk together the soy sauce, honey or maple syrup, rice vinegar, mirin (if using), cornstarch mixed with water, sesame oil, and red pepper flakes (optional). This will create the flavorful sauce that will coat the ground turkey and vegetables. Set aside.
If you want the sauce a little thinner, you can add a tablespoon of water to adjust the consistency. If it’s too thick, you can also add a bit more soy sauce or water to reach your desired texture.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the ground turkey to the pan, breaking it up with a spatula. Cook for about 5-7 minutes, stirring occasionally, until the turkey is browned and fully cooked through. Make sure to drain any excess fat if necessary.
Once the turkey is cooked, remove it from the pan and set it aside. This will allow the turkey to stay moist while you cook the vegetables.
In the same pan, add the sliced onion, bell pepper, broccoli, carrots, and snap peas. Stir-fry the vegetables for about 5-7 minutes, or until they begin to soften but still have some crunch. You want the vegetables to retain their color and texture, so avoid overcooking them.
Add the minced garlic and grated ginger to the pan during the last minute of cooking, allowing them to release their fragrance but not burn.
Once the vegetables are cooked, return the ground turkey to the pan. Stir everything together to combine.
Pour the prepared teriyaki sauce over the turkey and vegetables, stirring well to coat everything evenly. Continue cooking for an additional 2-3 minutes, allowing the sauce to thicken slightly and the flavors to meld together. If the sauce becomes too thick, add a bit of water or soy sauce to reach the desired consistency.
Once the sauce has thickened and everything is well combined, remove the pan from the heat. If desired, drizzle a little sesame oil over the stir fry for added flavor and a nice sheen.
Serve the Ground Turkey Teriyaki Stir Fry over a bed of rice, quinoa, or noodles. Garnish with sesame seeds, sliced green onions, and a sprinkle of crushed red pepper flakes for an extra pop of flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Serving Size: 4
- Calories: 350-400
- Fat: 15g
- Carbohydrates: 25g
- Protein: 30g