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Quick and Healthy Ground Turkey Teriyaki Stir Fry with Broccoli and Rice

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🍲 Whip up this healthy stir fry in just 30 minutes for a meal that’s both nutritious and flavorful!
🍚 Perfect for busy weeknights, this dish is customizable with your favorite vegetables and protein.

  • Total Time: 35 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

1/2 cup low-sodium soy sauce
1/4 cup water
2 tablespoons red wine vinegar
2 tablespoons brown sugar
2 tablespoons granulated sugar
2 teaspoons minced garlic
1 teaspoon ground ginger
1 tablespoon cornstarch
2 tablespoons warm water
1 tablespoon orange zest (optional)
1 tablespoon vegetable or olive oil
1 pound lean ground turkey
1/2 cup diced onion
2 tablespoons minced garlic
1 cup finely chopped broccoli florets
2 large carrots, grated
1 cup frozen peas (optional)
Salt and pepper to taste
4 cups cooked white or brown rice
Sliced green onions (optional garnish)
Toasted sesame seeds (optional garnish)
Red pepper flakes (optional garnish)

Instructions

1. In a small bowl, dissolve cornstarch in 2 tablespoons warm water and set aside.
2. In a medium saucepan, combine soy sauce, water, red wine vinegar, brown sugar, granulated sugar, garlic, and ginger. Simmer over medium heat until sugars dissolve. Stir in cornstarch mixture and cook until thickened, about 2-3 minutes. Add orange zest if using; set aside.
3. Heat oil in a large skillet over medium-high heat. Sauté onion until soft, about 3-4 minutes. Add garlic and cook for another minute.
4. Add ground turkey, breaking it up with a spatula, and cook until halfway done, about 4-5 minutes.
5. Stir in broccoli, carrots, and peas. Cook until turkey is fully cooked and vegetables are tender, 5-7 more minutes.
6. Pour in teriyaki sauce, stir to coat, and simmer for 3-5 minutes. Season to taste with salt, pepper, or add heat with sriracha or red pepper flakes.
7. Serve over rice and garnish with green onions or sesame seeds if desired.

Last Step:

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Notes

🧄 Adjust sugar levels in the sauce for a more savory profile if preferred.
🥦 Customize with vegetables such as snap peas, bell peppers, or green beans for variety.
💡 Keep leftovers in airtight containers for 3-4 days, or freeze for up to 3-6 months, storing rice separately.

  • Author: Brandi Oshea
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Method: Stir Fry
  • Cuisine: Asian
  • Diet: Low-Carb

Nutrition

  • Serving Size: 1 cup
  • Calories: 340
  • Sugar: 16 g
  • Sodium: 1400 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: N/A
  • Trans Fat: 0 g
  • Carbohydrates: 44 g
  • Fiber: 3 g
  • Protein: 25 g
  • Cholesterol: 50 mg