Ground Turkey Stir Fry Recipe with broccoli Recipe

A Ground Turkey Stir Fry with Broccoli is a delicious, healthy, and quick meal that’s perfect for a weeknight dinner. This dish combines lean ground turkey with the crunch of fresh broccoli, all seasoned with a savory stir-fry sauce that’s packed with flavor. It’s a one-pan dish that is not only easy to make but also full of protein and fiber, making it a nutritious choice for anyone looking to eat healthily while still enjoying a delicious, satisfying meal.

Introduction

Stir-frying is a popular cooking method because it allows ingredients to retain their texture and flavor while being cooked quickly at high heat. The simplicity of stir-frying makes it a great technique for preparing a nutritious, well-balanced meal in a short amount of time. By using lean ground turkey as the protein base and pairing it with broccoli—an excellent source of vitamins and fiber—this dish becomes a powerhouse of nutrients.

Equipment Needed

To make this Ground Turkey Stir Fry with Broccoli, you will need the following equipment:

1. Wok or large skillet: A wok is ideal for stir-frying because its wide surface allows for high-heat cooking and even distribution of ingredients. If you don’t have a wok, a large, deep skillet will work just fine.
2. Cooking spoon or spatula: For stirring and mixing the ingredients.
3. Grater or knife: For grating or mincing ginger and garlic.
4. Measuring spoons and cups: For accurate measurement of sauce ingredients.
5. Chopping board and knife: To chop vegetables and prepare the ground turkey.

Step-by-Step Instructions

Step 1: Preparing the Ingredients

1. Chop the Vegetables:
   • Cut the broccoli into small florets, ensuring they are bite-sized for even cooking. If you have large broccoli stalks, peel and slice them into smaller pieces and set them aside.
   • Dice the onion and bell pepper (if using). Slice the green onions for garnish and mince the garlic and ginger.
2. Prepare the Stir-Fry Sauce:
   • In a small bowl, whisk together the soy sauce, rice vinegar, hoisin sauce (if using), honey, sesame oil, cornstarch, water, and red pepper flakes. Stir until the cornstarch dissolves completely and the sauce is smooth. Set it aside for later use.

Step 2: Cooking the Stir Fry

1. Cook the Ground Turkey:

   - Advertisement -
   • Heat 1 tablespoon of olive oil or sesame oil in your wok or skillet over medium-high heat.
   • Add the ground turkey to the pan. Use a spoon or spatula to break it up as it cooks. Stir occasionally, cooking until the turkey is fully browned and cooked through, which should take about 5-7 minutes. Season with a pinch of salt and pepper while it cooks.
   • Once cooked, remove the turkey from the pan and set it aside.

2. Stir-Fry the Vegetables:

   • In the same pan, add the remaining 1 tablespoon of olive oil or sesame oil. Add the diced onion and cook for about 2 minutes until softened.
   • Add the minced garlic and ginger to the pan. Stir well for about 30 seconds until fragrant.
   • Next, add the broccoli florets and red bell pepper (if using). Stir-fry the vegetables for 5-7 minutes, until the broccoli is bright green and slightly tender but still crisp. You can add a splash of water if the vegetables start sticking to the pan, which will help them steam a bit.

Step 3: Making the Sauce

• While the vegetables are cooking, give the stir-fry sauce a quick stir to ensure the cornstarch is well-mixed. Once the vegetables are ready, return the cooked ground turkey to the pan.

Step 4: Stir-Frying the Turkey and Broccoli

1. Combine the Turkey, Vegetables, and Sauce:

   • Pour the prepared stir-fry sauce over the cooked turkey and vegetables. Stir everything together to ensure the sauce evenly coats the turkey, broccoli, and bell peppers.
   • Let the mixture cook for another 2-3 minutes on medium-high heat, allowing the sauce to thicken and the flavors to meld together. The sauce will coat the turkey and vegetables, giving them a glossy finish.

2. Taste and Adjust:

   • Taste the stir fry and adjust the seasoning. If you prefer a sweeter stir fry, add more honey or hoisin sauce. If you like more heat, add more red pepper flakes.
   • If the sauce is too thick, add a little more water or chicken broth to reach your desired consistency.

Step 5: Garnishing and Serving

1. Serve the Stir Fry:
   • Once the stir fry is fully cooked and the sauce has thickened to your liking, remove it from the heat.
   • Garnish the stir fry with chopped green onions and sesame seeds for added texture and flavor.
   • Serve the stir fry over a bed of steamed rice, cauliflower rice, or noodles if desired. You can also enjoy it on its own for a low-carb option.

Cooking Tips and Techniques

1. Use Fresh Ingredients:
   • Fresh garlic, ginger, and vegetables will add more flavor to the stir fry. If you don’t have fresh ginger, you can use ground ginger, but fresh ginger adds a much brighter, zesty flavor.
2. Don’t Overcrowd the Pan:
   • Stir-frying is about cooking ingredients quickly at high heat. If you overcrowd the pan, the ingredients will steam instead of getting a nice sear. If necessary, cook in batches to ensure everything cooks evenly.
3. Adjust the Sauce to Your Preference:
   • The stir-fry sauce is highly customizable. If you prefer a saltier sauce, increase the amount of soy sauce. For a sweeter flavor, add more honey or hoisin sauce. You can also add more red pepper flakes for extra heat.
4. Use a Wok for Better Results:
   • A wok allows for higher heat and more even cooking. The high sides help toss the ingredients well, ensuring they cook evenly without losing flavor.
5. Cooking the Ground Turkey:
   • Ground turkey can dry out if overcooked. To prevent this, cook it until it is just browned and no longer pink inside. Adding a bit of water or broth can help keep it juicy during the stir-fry process.

Ingredient Variations

While the core ingredients of ground turkey and broccoli make this dish, you can modify the recipe to suit your tastes or dietary restrictions. Here are a few variations:

Vegetables:

• Zucchini: Add sliced zucchini for extra vegetable content.
• Carrots: Shredded carrots add sweetness and color.
• Snap peas: Crisp snap peas can be added for a delightful crunch.
• Mushrooms: Sautéed mushrooms can add umami flavor to the dish.

Protein:

• Chicken: Use ground chicken instead of turkey for a similar taste and texture.
• Tofu: For a plant-based option, you can substitute ground turkey with firm tofu that’s been crumbled and sautéed.
• Beef or Pork: Ground beef or pork can be used, though they may require some draining to remove excess fat.

Sauce Variations:

• Peanut Sauce: For a peanut twist, add a couple of tablespoons of peanut butter to the sauce for a rich, creamy finish.
• Coconut Aminos: For a soy-free option, use coconut aminos instead of soy sauce. It’s a bit sweeter, so you might want to adjust the other sweeteners accordingly.

Meal Prep Tips

This Ground Turkey Stir Fry with Broccoli is a great option for meal prep, as it stores well and reheats easily. Here’s how to prep it in advance:

• Make Ahead: Cook the stir fry in advance and store it in an airtight container in the refrigerator for up to 3-4 days.
• Freezing: If you want to make a larger batch for future use, you can freeze the stir fry. Allow it to cool completely before transferring it to a freezer-safe container. It will keep in the freezer for up to 2-3 months.
• Reheating: Reheat the stir fry in a skillet or microwave, adding a little water or broth to loosen up the sauce if necessary.

Frequently Asked Questions (FAQs)

1. Can I make this recipe spicy?

   • Yes, you can add more red pepper flakes, chili paste, or sriracha to increase the heat in this dish.

2. What can I use instead of ground turkey?

   • You can substitute ground chicken, ground beef, or tofu for ground turkey in this recipe.

3. Can I use frozen broccoli?

   • Fresh broccoli is preferred for this dish to maintain a crisp texture, but frozen broccoli can be used if fresh is unavailable. Just be sure to thaw and drain it well.

Conclusion

This Ground Turkey Stir Fry with Broccoli is a quick, nutritious, and flavorful dish that’s perfect for busy weeknights or meal prepping. The combination of lean protein from the turkey, fiber from the broccoli, and the savory stir-fry sauce makes this a balanced meal that’s sure to satisfy your taste buds. Whether you stick to the original recipe or add your own variations, this dish is a versatile, healthy option that you can easily customize to suit your preferences.

Yield: 4

Ground Turkey Stir Fry Recipe with broccoli Recipe

Print

A Ground Turkey Stir Fry with Broccoli is a delicious, healthy, and quick meal that’s perfect for a weeknight dinner. This dish combines lean ground turkey with the crunch of fresh broccoli, all seasoned with a savory stir-fry sauce that’s packed with flavor. It’s a one-pan dish that is not only easy to make but also full of protein and fiber, making it a nutritious choice for anyone looking to eat healthily while still enjoying a delicious, satisfying meal.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Ingredients

• 1 lb ground turkey
• 2 cups broccoli florets (fresh or frozen)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated (or 1 tsp ground ginger)
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tbsp olive oil (or vegetable oil)
• 1 tbsp rice vinegar (or apple cider vinegar)
• 1 tbsp hoisin sauce (optional, for sweetness)
• 1 tbsp oyster sauce (optional, for extra flavor)
• 1/2 tsp crushed red pepper flakes (optional, for heat)
• Salt and pepper, to taste
• 1 tbsp sesame seeds (optional, for garnish)
• Green onions, sliced (optional, for garnish)

Instructions

1. Prep the vegetables: If you’re using fresh broccoli, cut it into small florets. If using frozen broccoli, simply thaw it in the microwave or on the stovetop before using.
2. Cook the ground turkey: Heat the olive oil in a large skillet or wok over medium-high heat. Add the ground turkey and cook, breaking it apart with a spatula, for about 5-7 minutes, or until browned and cooked through. Season with salt and pepper to taste.
3. Sauté the vegetables: Add the diced onion, garlic, and grated ginger to the skillet with the turkey. Cook for 2-3 minutes, until the onion becomes soft and fragrant.
4. Add the broccoli: Stir in the broccoli florets and cook for another 3-4 minutes, or until the broccoli is tender but still slightly crisp. If using frozen broccoli, cook until heated through.
5. Make the stir fry sauce: In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, hoisin sauce, oyster sauce (if using), and crushed red pepper flakes (if desired). Pour the sauce over the turkey and broccoli mixture in the skillet and stir well to combine.
6. Finish and serve: Let the stir fry cook for another 2-3 minutes, allowing the flavors to meld together. Taste and adjust seasoning with more soy sauce, vinegar, or salt if needed.
7. Garnish and enjoy: Remove from heat and serve immediately. Garnish with sesame seeds and sliced green onions for extra flavor and crunch.

Notes

Add-ins: You can add other vegetables like bell peppers, carrots, or snap peas to the stir fry for more color and texture.

Low-Carb Version: Serve over cauliflower rice for a low-carb option.

Make it spicy: If you prefer more heat, add more crushed red pepper flakes or a splash of sriracha to the stir fry sauce.