Are you looking for a quick, healthy, and incredibly delicious dinner recipe? Look no further! This healthy ground turkey and broccoli stir-fry is ready in under 30 minutes and is packed with flavor and nutrients. It's the perfect solution for busy weeknights, and it's so versatile you can easily adapt it to your taste preferences. This easy recipe is a fantastic example of homemade cooking at its finest, providing a delicious dish that's both satisfying and good for you. Let's get cooking!
Ingredients:
- 1 lb ground turkey (93% lean or higher)
- 1 large head of broccoli, cut into florets
- 1 red bell pepper, thinly sliced
- 1/2 cup onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (low sodium preferred)
- 1 tablespoon honey or maple syrup
- 1 tablespoon sesame oil
- 1 teaspoon ground ginger
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 cup chicken broth
- 2 green onions, thinly sliced (for garnish)
- Sesame seeds (for garnish, optional)
Instructions:
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Prep the Veggies: Start by washing and chopping all your vegetables. Having everything prepped before you start cooking will make the process much smoother and faster.
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Brown the Turkey: Heat the sesame oil in a large wok or skillet over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until browned. Drain off any excess grease.
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Sauté the Aromatics: Add the onion and bell pepper to the wok and cook for 3-4 minutes, until slightly softened. Stir in the minced garlic and ginger, and cook for another minute until fragrant.
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Add the Broccoli and Seasonings: Add the broccoli florets, soy sauce, honey (or maple syrup), and red pepper flakes (if using) to the wok. Stir to combine and cook for 5-7 minutes, or until the broccoli is tender-crisp.
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Simmer and Finish: Pour in the chicken broth and bring to a simmer. Reduce the heat to low and cook for 2-3 minutes, allowing the sauce to thicken slightly.
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Garnish and Serve: Remove from heat and garnish with sliced green onions and sesame seeds (if desired). Serve hot over brown rice, quinoa, or cauliflower rice for a complete and healthy meal.
Cooking Tips for the Best Results:
- Don't overcrowd the pan: If you have a lot of broccoli, you might need to cook it in batches to ensure it gets evenly cooked and doesn't steam.
- Adjust the seasonings: Feel free to adjust the amount of soy sauce, honey, and red pepper flakes to your liking.
- Add other vegetables: This recipe is highly adaptable! Feel free to add other vegetables like carrots, mushrooms, or snap peas.
Variations:
- Spicy Stir-Fry: Increase the amount of red pepper flakes or add a dash of sriracha for extra heat.
- Peanut Stir-Fry: Stir in 2 tablespoons of peanut butter along with the chicken broth for a delicious peanut sauce.
- Lemon-Garlic Stir-Fry: Replace the soy sauce with lemon juice and add extra garlic for a brighter, more citrusy flavor.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: 35-40g
- Fat: 15-20g
- Carbohydrates: 20-25g
This healthy ground turkey and broccoli stir-fry is a fantastic example of a quick dinner idea that doesn't compromise on flavor or nutrition. It's a perfect recipe for those busy weeknights when you need a delicious and healthy meal on the table quickly. Enjoy!