Description
A quick and flavorful stir-fry featuring seasoned ground turkey cooked in savory teriyaki sauce, combined with vibrant vegetables like broccoli, peas, carrots, and onions, served over fluffy rice for a satisfying meal.
Ingredients
Units
Scale
Protein and Vegetables
- 1 lb lean ground turkey
- 3 garlic cloves, minced
- 1 1/2 cups chopped white onion
- 2 cups broccoli florets, chopped small
- 1 cup shredded carrots
- 1 cup frozen peas
Sauce and Oil
- 1 Tbsp olive oil
- 1 1/2 cups teriyaki sauce
For Serving
- 4 cups cooked rice (optional)
Instructions
- Cook the rice: Prepare 4 cups of rice according to the package instructions using a rice cooker or on the stove until fluffy and tender.
- Prep the vegetables: Shred the carrots, chop the onion into small pieces, mince the garlic cloves, and chop the broccoli into small, bite-sized florets.
- Cook aromatics: Heat 1 Tbsp of olive oil in a large frying pan over medium heat. Add the minced garlic and chopped onion, cooking until the onion turns translucent, about 1-2 minutes.
- Add ground turkey: Stir in the ground turkey, breaking it apart with a spatula. Cook until browned and no pink remains, about 5-7 minutes.
- Add vegetables: Incorporate the chopped broccoli, shredded carrots, and frozen peas into the pan. Stir well, cover with a lid, and cook until the broccoli is slightly tender, about 3-4 minutes.
- Combine with sauce: Pour the teriyaki sauce over the turkey and vegetables, stirring to coat everything evenly. Cook for another 1-2 minutes until heated through.
- Serve: Spoon the cooked rice into bowls or plates, top with the turkey and vegetable mixture, and enjoy your flavorful meal.
Notes
- You can substitute brown rice or cauliflower rice for a healthier or lower-carb option.
- Feel free to add sesame seeds or chopped green onions on top for extra flavor and presentation.
- This dish can be stored in an airtight container in the refrigerator for up to 3 days and reheated thoroughly.
- Adjust the amount of teriyaki sauce to preference for a sweeter or more savory flavor.
Nutrition
- Serving Size: 1 bowl (approx. 1/6 of recipe)
- Calories: 320 kcal
- Sugar: 7 g
- Sodium: 950 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 22 g
- Cholesterol: 55 mg
