Turkey & Vegetable Stir Fry — Easy High-Protein Healthy Dinner
Prep
10 min
Cook
15 min
Total
25 min
Servings
4
DIFFICULTY
Easy
This turkey vegetable stir fry is the weeknight dinner that proves you do not need a lot of time or complicated ingredients to put something genuinely nutritious and delicious on the table. Lean turkey is a high-quality protein source that supports muscle repair and keeps you full without the saturated fat found in red meat, making it one of the smartest swaps you can make for everyday cooking. The colorful vegetables in this stir-fry each bring their own mix of vitamins, minerals, and protective plant compounds, and broccoli, in particular, is one that nutrition researchers keep coming back to for its impressive range of benefits. Studies suggest that the natural compounds found in broccoli and other cruciferous vegetables have some of the most promising anti-inflammatory and cell-protective properties of any commonly eaten food. For a deeper look at how antioxidants from colorful vegetables protect your body, also read our post on what antioxidants actually do.
INGREDIENTS:
- 500g lean ground turkey
- 2 cups broccoli florets
- 1 red bell pepper (sliced)
- 1 cup snap peas
- 3 cloves garlic (minced)
- 1 tsp fresh ginger (grated)
- 3 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 1 tsp honey
- 1 tsp cornstarch
- 2 cups cooked brown rice
INSTRUCTIONS:
- Make the sauce. Mix soy sauce, sesame oil, honey, cornstarch, and 2 tbsp water in a small bowl until smooth. Set aside.
- Cook the turkey. Heat a large skillet or wok over medium-high heat, drizzled with oil. Add ground turkey and break it apart. Cook for 5–6 minutes until browned and cooked through. Remove and set aside.
- Stir-fry the vegetables. In the same pan, add a little more oil. Add garlic and ginger — stir for 30 seconds until fragrant. Add broccoli, bell pepper, and snap peas. Stir fry for 4–5 minutes until tender-crisp.
- Combine and sauce. Return the cooked turkey to the pan. Pour the sauce over everything and stir well to coat. Cook for 1–2 minutes until the sauce thickens slightly.
- Serve over brown rice. Serve immediately over cooked brown rice. Optional: garnish with sesame seeds or sliced green onions.
💚 Why It's Good For You
- Ground turkey is one of the leanest meat sources of complete protein
- Broccoli is a powerhouse of vitamin C, vitamin K, and cancer-fighting antioxidants
- Ginger and garlic are natural anti-inflammatory and immune-boosting ingredients
- Brown rice provides slow-releasing carbs and fiber for blood sugar management
💡 Tips & Swaps
Swap the veggies: Use whatever you have — mushrooms, bok choy, zucchini, or cabbage all work great.
Low-sodium: Use coconut aminos instead of soy sauce.
Meal prep: Keeps in fridge 4 days. Great for lunch the next day.
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