This Ground Turkey and Vegetable Stir-Fry is a fantastic choice for anyone looking for healthy budget meals. You can create a flavorful and satisfying dinner in under 30 minutes, making it perfect for busy weeknights. This recipe helps you eat well without breaking the bank.
Key Ingredients & Substitutions
- Ground Turkey: You can easily swap this for ground chicken or firm tofu, crumbled.
- Mixed Vegetables: Use whatever you have on hand – broccoli, carrots, bell peppers, snap peas, or zucchini all work great. Frozen stir-fry mixes are also a convenient option.
- Soy Sauce: Use tamari for a gluten-free alternative.
- Brown Rice: Serve with quinoa or cauliflower rice for a low-carb option.
Ingredients
Main Ingredients:
- 1 tablespoon olive oil or sesame oil
- 1 pound lean ground turkey
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated (optional)
- 4 cups mixed stir-fry vegetables (fresh or frozen)
- 1/2 cup low-sodium chicken broth or vegetable broth
- 1/4 cup low-sodium soy sauce
- 1 tablespoon cornstarch
- 1 tablespoon honey or maple syrup (optional, for a touch of sweetness)
- Cooked brown rice, for serving
Spices & Seasonings:
- 1/2 teaspoon black pepper
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 350-400 (without rice)
- Tools Needed: Large skillet or wok, measuring spoons, measuring cups
Step-by-Step Instructions
1. Brown the Turkey
Heat olive oil in a large skillet or wok over medium-high heat. Add the ground turkey and cook, breaking it apart with a spoon, until it’s fully browned. Drain any excess fat from the pan.
2. Sauté Aromatics
Add the chopped onion, minced garlic, and grated ginger (if using) to the skillet with the turkey. Sauté for 2-3 minutes until the onion softens and becomes fragrant.
3. Add Vegetables
Stir in your mixed vegetables. Cook for 5-7 minutes, stirring occasionally, until they are tender-crisp. You want them to retain a little bite.
4. Prepare the Sauce
While the vegetables cook, whisk together the chicken broth, soy sauce, cornstarch, and honey (if using) in a small bowl until smooth. The cornstarch helps thicken the sauce.
5. Combine and Simmer
Pour the prepared sauce over the turkey and vegetables in the skillet. Stir everything together until the sauce thickens and coats all the ingredients, about 2-3 minutes. Season with black pepper to taste.
6. Serve and Enjoy
Serve your healthy budget meal immediately over cooked brown rice. You can garnish with sesame seeds or chopped green onions if you like.
Variation Ideas
- Add a squeeze of lime juice at the end for brightness.
- Stir in a tablespoon of peanut butter to the sauce for a nutty flavor.
- Top with chopped cashews for added crunch.
- Use a dash of red pepper flakes for a bit of heat.
Storage Instructions
Store leftover Ground Turkey and Vegetable Stir-Fry in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently in a microwave or on the stovetop over medium heat until thoroughly hot.
Frequently Asked Questions (FAQ)
- Can you prepare this dish ahead of time?
You can chop your vegetables and mix the sauce ahead of time, storing them separately in the refrigerator. Cook the stir-fry just before serving for the best texture.
- Is this recipe gluten-free?
If you use tamari instead of soy sauce and ensure your broth is gluten-free, this recipe can be easily made gluten-free.
- What if you don’t have fresh ginger?
You can use 1/2 teaspoon of ground ginger powder if you don’t have fresh. Add it with the garlic and onion.
- Can you add noodles instead of rice?
Absolutely! Serve this stir-fry over your favorite cooked noodles, such as lo mein or ramen.
- How do you make this spicier?
Add a pinch of red pepper flakes with the garlic and ginger, or stir in a teaspoon of sriracha to the sauce.
- Can you use other ground meats?
Yes, ground chicken works perfectly in this recipe as a healthy budget meal alternative.
