Ground Turkey Teriyaki Stir Fry Recipe

Introduction

Are you looking for a healthy, flavorful, and quick dinner option that’s both satisfying and easy to make? Ground Turkey Teriyaki Stir Fry is the perfect recipe for busy weeknights when you want to enjoy a delicious, nutritious meal without spending hours in the kitchen. This dish features lean ground turkey cooked with crisp vegetables in a savory homemade teriyaki sauce. The combination of tender turkey, fresh veggies, and the sweet-savory teriyaki sauce creates a meal that is both satisfying and full of flavor.

What’s even better is that this stir fry is not only easy to prepare but also highly customizable. Whether you’re looking for a gluten-free option, a low-carb version, or just a healthy meal that the whole family will love, this recipe has got you covered. The dish comes together in just under 30 minutes, making it an ideal choice for busy families or anyone who needs a quick meal without compromising on taste. Serve it over rice, quinoa, or even zoodles for a satisfying dinner that will leave everyone coming back for more.

In this article, we’ll walk you through each step of making this incredible stir fry, share some tips for customization, and give you suggestions for sides to round out the meal. Whether you’re cooking for one or feeding a crowd, Ground Turkey Teriyaki Stir Fry will soon become one of your go-to meals!

Why You’ll Love Ground Turkey Teriyaki Stir Fry

• Healthy and Lean: Using ground turkey in this recipe makes it a leaner choice compared to traditional stir fry recipes that often use beef or pork. It’s a great way to enjoy a high-protein meal while keeping the calories in check.
• Quick and Easy: This stir fry comes together in less than 30 minutes, which means you can have a healthy and satisfying dinner on the table in no time, even on the busiest days.
• Packed with Vegetables: The recipe incorporates a variety of colorful vegetables like bell peppers, carrots, broccoli, and snap peas, which provide a great balance of vitamins, minerals, and fiber.
• Customizable: You can easily adjust the ingredients based on what you have on hand or your dietary preferences. From swapping out vegetables to making the sauce sweeter or spicier, this recipe offers plenty of room for personalization.
• Perfect for Meal Prep: This dish is ideal for making in large batches. It stores well in the fridge for a few days, making it perfect for meal prep. You can also double the recipe for an easy lunch or dinner throughout the week.

Preparation and Cooking Time

• Total Time: 30 minutes
• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Servings: 4 servings
• Calories per Serving: Approximately 400-450 calories, depending on the rice or vegetables used and portion sizes.

Nutrition Facts (Per Serving)

• Calories: 400-450 kcal
• Fat: 12-15g
• Carbohydrates: 45-50g
• Protein: 28-30g
• Fiber: 4-5g
• Sugar: 9-12g

Ingredients

For the Ground Turkey Teriyaki Stir Fry:

• 1 lb ground turkey (preferably lean or extra-lean)
• 1 tablespoon olive oil (or another cooking oil of choice)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 red bell pepper, thinly sliced
• 1 cup broccoli florets
• 1 carrot, julienned or thinly sliced
• 1 cup snap peas, trimmed
• 2 tablespoons sesame seeds (for garnish)
• 2 green onions, sliced (for garnish)

For the Teriyaki Sauce:

• ¼ cup soy sauce (or coconut aminos for a gluten-free version)
• 2 tablespoons honey or maple syrup (for sweetness)
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch (optional, for thickening)
• ½ cup water
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• 1 teaspoon sesame seeds (optional, for added flavor)

Step-by-Step Instructions

1. Prepare the Teriyaki Sauce

Start by making the teriyaki sauce. In a small bowl, whisk together the soy sauce, honey or maple syrup, rice vinegar, sesame oil, cornstarch (if using), water, garlic powder, ginger, and sesame seeds. Make sure everything is well combined and set the sauce aside for later.

2. Cook the Rice (Optional)

If you’re serving your stir fry with rice, now is a good time to cook the rice. You can use any type of rice that you prefer—brown rice, jasmine rice, or even quinoa for a lower-carb option. Follow the package instructions for cooking the rice, and once it’s done, fluff it with a fork and set it aside. This can also be done in advance if you’re preparing the meal for meal prep.

3. Cook the Ground Turkey

Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the ground turkey and cook it, breaking it apart with a spatula, until it’s browned and cooked through, about 6-8 minutes. Once the turkey is cooked, drain any excess fat if necessary, and return the turkey to the pan.

4. Add the Aromatics

Add the chopped onion, minced garlic, and grated ginger to the skillet with the turkey. Stir everything together and cook for about 2-3 minutes, until the onion softens and becomes translucent, and the garlic and ginger become fragrant. This step adds depth of flavor to your stir fry.

5. Add the Vegetables

Next, toss in the bell pepper, broccoli florets, carrot, and snap peas. Stir everything together to mix the vegetables with the turkey and aromatics. Cook for 4-5 minutes, stirring occasionally, until the vegetables are tender but still vibrant and crisp. If you prefer your veggies a bit softer, cook them a little longer, but be careful not to overcook them to maintain their texture and color.

6. Pour in the Teriyaki Sauce

Once the vegetables are cooked to your liking, pour the teriyaki sauce over the turkey and vegetables. Stir everything together to ensure that the turkey and vegetables are evenly coated with the sauce. Let the mixture simmer for 3-4 minutes, allowing the sauce to thicken slightly and everything to heat through. If you used cornstarch in the sauce, it should give the stir fry a nice glossy finish.

7. Assemble the Bowl

To serve, spoon a generous amount of the stir fry mixture over a bowl of rice or quinoa. Make sure to get a good mix of turkey, veggies, and sauce in each serving. This dish is both hearty and flavorful, with a satisfying balance of protein, fiber, and healthy fats.

8. Garnish and Serve

Top your Ground Turkey Teriyaki Stir Fry with a sprinkle of sesame seeds and sliced green onions for added flavor and texture. You can also drizzle a little more sesame oil over the top or add a few chili flakes if you like a bit of heat. Serve hot and enjoy!

Tips for Perfect Ground Turkey Teriyaki Stir Fry

• Use Fresh Ground Turkey: For the best texture and flavor, use fresh ground turkey instead of frozen turkey. Fresh turkey cooks more evenly and absorbs the teriyaki sauce better.
• Customize Your Veggies: You can use any vegetables you like or have on hand. Bell peppers, zucchini, mushrooms, baby corn, and bok choy all make great additions. Mix and match to suit your preferences!
• Adjust the Sauce: If you prefer a sweeter teriyaki sauce, add a bit more honey or maple syrup. For a stronger, saltier flavor, increase the amount of soy sauce. You can also adjust the thickness of the sauce by adding or reducing the cornstarch.
• Make it Spicy: For some extra heat, add a dash of sriracha sauce, chili flakes, or chopped fresh chili peppers. The spicy kick pairs wonderfully with the sweet and savory teriyaki sauce.
• Meal Prep: This dish is perfect for meal prep! You can make a large batch of the stir fry and store it in airtight containers in the fridge for 3-4 days. Just reheat it when you’re ready to enjoy. The dish also freezes well, so you can store it in the freezer for up to 3 months.
• Gluten-Free Option: To make this dish gluten-free, simply swap out the soy sauce for coconut aminos, a gluten-free alternative. Be sure to check your other ingredients to ensure they are gluten-free.
• Lower-Carb Option: If you’re following a low-carb or keto diet, serve the stir fry over cauliflower rice or zucchini noodles instead of regular rice for a low-carb option that’s just as satisfying.

Variations of Ground Turkey Teriyaki Stir Fry

• Ground Chicken: If you prefer chicken over turkey, you can easily swap ground chicken into this recipe. It has a similar texture and flavor, making it a great alternative.
• Vegetarian Option: For a vegetarian or vegan version, you can substitute the ground turkey with crumbled tofu or tempeh. Be sure to press the tofu to remove excess moisture before crumbling it for the best texture.
• Add Pineapple: For a touch of sweetness, add some pineapple chunks to the stir fry. The juicy pineapple will complement the savory sauce and add a tropical flair to the dish.
• Noodles Instead of Rice: For a noodle-based stir fry, serve the ground turkey and vegetables over cooked soba noodles, rice noodles, or even zucchini noodles for a low-carb alternative. Noodles are a great way to change up the texture and make the dish more filling.

Storage and Shelf Life

If you have leftovers, store them in an airtight container in the fridge for up to 3-4 days. The stir fry can also be frozen in a freezer-safe container for up to 3 months. To reheat, simply thaw it overnight in the fridge and reheat in the microwave or on the stovetop. If needed, add a splash of water or broth to keep the stir fry moist while reheating.

Side Dishes and Pairings for Ground Turkey Teriyaki Stir Fry

While the Ground Turkey Teriyaki Stir Fry is delicious on its own, you can pair it with several sides to create a complete meal:

• Asian Cucumber Salad: A light and refreshing cucumber salad dressed in rice vinegar and sesame oil pairs perfectly with the rich, savory stir fry.
• Edamame: Steamed edamame beans make a great snack or side dish to serve alongside your stir fry. Simply sprinkle with a little sea salt for a simple, satisfying accompaniment.
• Pickled Vegetables: Pickled vegetables like carrots, daikon radish, or kimchi add a tangy, crunchy contrast to the stir fry.
• Steamed Dumplings: Serve with steamed dumplings or potstickers for a more substantial meal that will keep you full and satisfied.

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Conclusion

The Ground Turkey Teriyaki Stir Fry is a quick, healthy, and flavorful dish that will quickly become a favorite in your dinner rotation. With lean ground turkey, vibrant vegetables, and a homemade teriyaki sauce, this stir fry is the perfect balance of sweet and savory flavors. It’s also customizable, easy to make, and great for meal prep. Whether you’re cooking for yourself, your family, or prepping lunches for the week, this dish is sure to impress. So why not give it a try and enjoy a bowl of delicious, homemade stir fry tonight?