Ground Turkey Teriyaki Stir Fry Recipe : A Healthy Meal

If you’re looking for a healthy, delicious, and easy meal that’s perfect for busy days, this Ground Turkey Teriyaki Stir Fry is a must-try. Packed with lean protein, colorful vegetables, and a flavorful teriyaki sauce, this stir fry is an ideal choice for meal prep, healthy college lunches, or a simple weeknight dinner. Plus, it’s budget-friendly and can be customized to fit any dietary needs.

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What is Ground Turkey Teriyaki Stir Fry?

Ground Turkey Teriyaki Stir Fry is a quick and healthy dish made with ground turkey, fresh vegetables, and a homemade teriyaki sauce. It’s cooked in one pan, making it perfect for easy cleanup. This dish is packed with protein, low in calories, and full of flavor, making it a great option for those looking for healthy and filling meals without breaking the bank.

Why You’ll Love This Recipe

Quick and Easy: This recipe comes together in under 30 minutes, making it perfect for busy days.
Healthy and Filling: Packed with lean protein and vegetables, this meal is both healthy and satisfying.
Budget-Friendly: Uses affordable ingredients that are great for meal prep on a budget.
Low-Calorie: A delicious option for those watching their calorie intake.
Gluten-Free: Made with simple, whole food ingredients that are naturally gluten-free.

Ingredients for Ground Turkey Teriyaki Stir Fry

To make this Ground Turkey Teriyaki Stir Fry, you will need the following ingredients:

Ground Turkey: 450g (1 lb), lean ground turkey for a healthy protein base
Olive Oil: 1 tablespoon for cooking
Garlic: 4 cloves, minced
Ginger: 1 tablespoon, grated for a fresh, aromatic flavor
Bell Peppers: 2 medium, thinly sliced
Broccoli Florets: 2 cups (200g) for added nutrition
Carrots: 1 cup (100g), thinly sliced
Green Onions: ½ cup, sliced for garnish
Homemade Teriyaki Sauce:
- Soy Sauce: ¼ cup (60ml), low-sodium
- Honey: 2 tablespoons for sweetness
- Rice Vinegar: 1 tablespoon for acidity
- Cornstarch: 1 tablespoon mixed with 2 tablespoons of water to thicken the sauce

Kitchen Equipment You’ll Need

Large Skillet or Wok: For cooking the stir fry.
Mixing Bowl: To combine the teriyaki sauce ingredients.
Wooden Spoon: For stirring the ingredients.
Knife and Cutting Board: For chopping vegetables.

How to Make Ground Turkey Teriyaki Stir Fry

Step 1: Make the Teriyaki Sauce

In a mixing bowl, whisk together the soy sauce, honey, rice vinegar, and cornstarch slurry (cornstarch mixed with water). Set aside.

Step 2: Cook the Ground Turkey

Heat olive oil in a large skillet or wok over medium-high heat. Add the ground turkey and cook for 5-7 minutes, breaking it apart with a wooden spoon, until browned and cooked through.

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Step 3: Add Garlic and Ginger

Add the minced garlic and grated ginger to the cooked turkey. Cook for 1-2 minutes until fragrant.

Step 4: Add Vegetables

Add the sliced bell peppers, broccoli florets, and carrots to the skillet. Stir and cook for about 5-7 minutes until the vegetables are tender-crisp.

Step 5: Add the Teriyaki Sauce

Pour the homemade teriyaki sauce into the skillet. Stir well to coat the turkey and vegetables in the sauce. Let the mixture simmer for 2-3 minutes until the sauce thickens.

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Step 6: Finish and Serve

Remove from heat and garnish with sliced green onions. Serve hot over rice, quinoa, or noodles for a complete meal.

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Tips for the Perfect Ground Turkey Teriyaki Stir Fry

Don’t Overcook the Vegetables: Cook the vegetables until tender-crisp for the best texture.
Use Fresh Ginger and Garlic: Fresh ingredients add the best flavor to the dish.
Adjust the Sauce: Add more or less honey or soy sauce to adjust the sweetness and saltiness to your preference.

Recipe Swaps and Variations

Vegetarian Option: Replace ground turkey with plant-based crumbles or tofu for a vegetarian version.
Use Different Vegetables: You can use any vegetables you have on hand, such as snap peas, mushrooms, or zucchini.
Alternative Sauces: Swap the teriyaki sauce for a different sauce, such as sweet chili sauce or hoisin sauce.

Common Mistakes to Avoid

Overcrowding the Skillet: Cook in batches if necessary to ensure even cooking.
Not Thickening the Sauce: Make sure to add the cornstarch slurry to help thicken the teriyaki sauce.
Using High-Sodium Soy Sauce: Opt for low-sodium soy sauce to keep the dish from being too salty.

How to Serve and Present Ground Turkey Teriyaki Stir Fry

Over Rice: Serve over jasmine rice, brown rice, or cauliflower rice for a healthier option.
With Quinoa: Pair with quinoa for a high-protein, gluten-free meal.
In a Bowl: Create a teriyaki bowl with rice, stir fry, and a sprinkle of sesame seeds on top.

Storing and Reheating Leftovers

Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
Freezing: You can freeze this stir fry for up to 2 months.
Reheating: Reheat in a skillet over medium heat, adding a splash of water if needed to loosen the sauce.

FAQs for Ground Turkey Teriyaki Stir Fry Recipe

Can I make this dish ahead of time?
Yes! This dish is great for meal prep and can be made ahead and stored in the fridge for a quick, healthy lunch or dinner.

Can I use ground chicken instead of ground turkey?
Absolutely! Ground chicken works well as a substitute for ground turkey in this recipe.

Is this recipe gluten-free?
Yes, if you use gluten-free soy sauce or tamari, this recipe can be made gluten-free.

Final Thoughts and Call to Action

This Ground Turkey Teriyaki Stir Fry is a quick, healthy, and budget-friendly meal that’s perfect for busy days. With its lean protein, colorful vegetables, and flavorful teriyaki sauce, it’s a meal you can feel good about eating. Give it a try, and let us know how it turned out in the comments below. Don’t forget to share this recipe with your friends and subscribe to our blog for more healthy dinner ideas!