Turkey Stir-fry

Savory Turkey Stir-fry Recipe with Broccoli and Carrots

Region / culture: China | Servings: 4

Introduction

Turkey stir-fry is a delicious and nutritious dish that is easy to prepare and perfect for a quick weeknight meal. This recipe combines tender strips of turkey with a variety of vegetables and a flavorful sauce, all served over a bed of fluffy rice.

History

Stir-frying is a cooking technique that originated in China and has been used for centuries to create flavorful and healthy dishes. This recipe puts a modern twist on the traditional stir-fry by using turkey as the protein, adding a lean and tasty option to the mix.

Ingredients

2.25 lb (1.02 kg) boneless skinless turkey breast
2 tbsp vegetable oil
0.75 cup uncooked long grain rice
2 cans of chicken broth, divided
5 tbsp soy sauce
2 cloves of garlic, minced
0.5 tsp ground ginger
0.25 tsp freshly ground black pepper
1 package of frozen broccoli spears, thawed
1 lb (454 g) carrots, thinly sliced
3 bunches of green onions, sliced
3 tbsp cornstarch
14 oz (397 g) can of bean sprouts, drained

How to prepare

Cut the turkey into strips.
In a wok, stir-fry the turkey in batches with oil for 7 minutes, then set it aside.
Add rice, 3.5 cups of broth, soy sauce, garlic, ginger, and pepper to the pan, then bring it to a boil.
Reduce the heat, cover, and simmer for 15 minutes.
Cut the broccoli into small pieces, then add the broccoli, carrots, and onions to the rice mixture and simmer for 5 minutes.
Combine cornstarch and the remaining broth, then add it to the pan and bring it to a boil.
Cook and stir for 2 minutes.
Stir in the turkey and bean sprouts, and heat through.

Variations

Swap out the turkey for chicken, beef, or tofu for a different protein option.
Add in your favorite vegetables, such as bell peppers, snow peas, or water chestnuts, for added color and crunch.
Experiment with different sauces, such as teriyaki or hoisin, to change up the flavor profile of the dish.

Cooking Tips & Tricks

Be sure to cut the turkey into uniform strips to ensure even cooking.

- Thaw the broccoli spears completely before adding them to the stir-fry to prevent them from becoming mushy.

- Use a wok or a large skillet to stir-fry the ingredients, as this will allow for even cooking and quick heat distribution.

Serving Suggestions

Serve this turkey stir-fry over a bed of steamed white or brown rice for a complete and satisfying meal. Garnish with sliced green onions or sesame seeds for added flavor and texture.

Cooking Techniques

Stir-frying is a quick and high-heat cooking method that involves cooking ingredients in a hot pan or wok with a small amount of oil. This technique allows for the ingredients to cook quickly while retaining their texture and flavor.

Ingredient Substitutions

Use chicken broth instead of vegetable broth for a richer flavor.

- Substitute tamari or coconut aminos for soy sauce for a gluten-free option.

- Swap out the broccoli spears for broccoli florets or another green vegetable of your choice.

Make Ahead Tips

Prepare the ingredients for this turkey stir-fry ahead of time by cutting the turkey, slicing the vegetables, and mixing the sauce. Store the components separately in the refrigerator until ready to cook, then simply stir-fry everything together for a quick and easy meal.

Presentation Ideas

Serve this turkey stir-fry in a large serving bowl or on individual plates, garnished with fresh herbs or a sprinkle of sesame seeds. Pair with a side of steamed rice or noodles for a complete and satisfying meal.

Pairing Recommendations

Pair this turkey stir-fry with a crisp and refreshing white wine, such as a Sauvignon Blanc or Pinot Grigio, to complement the flavors of the dish. For a non-alcoholic option, try serving with green tea or sparkling water with a splash of lime.

Storage and Reheating Instructions

Store any leftovers of this turkey stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through, adding a splash of water or broth to prevent the dish from drying out.

Nutrition Information

Calories per serving

Each serving of this turkey stir-fry contains approximately 350 calories, making it a moderate calorie option that can be enjoyed as part of a balanced meal plan.

Carbohydrates

This turkey stir-fry recipe contains approximately 45 grams of carbohydrates per serving, making it a balanced meal option that can be enjoyed as part of a healthy diet.

Fats

With only 10 grams of fat per serving, this turkey stir-fry is a low-fat option that is perfect for those looking to maintain a healthy lifestyle.

Proteins

Each serving of this turkey stir-fry provides a generous 35 grams of protein, making it a satisfying and filling meal choice that can help support muscle growth and repair.

Vitamins and minerals

This recipe is rich in essential vitamins and minerals, including vitamin C from the broccoli and carrots, as well as iron and zinc from the turkey. These nutrients are important for overall health and well-being.

Alergens

This recipe contains soy sauce, which may contain gluten. Be sure to use a gluten-free soy sauce if you have a gluten allergy or sensitivity.

Summary

Overall, this turkey stir-fry is a nutritious and delicious meal option that is low in fat, high in protein, and packed with essential vitamins and minerals.

Summary

Turkey stir-fry is a flavorful and nutritious dish that is perfect for a quick and easy weeknight meal. With tender strips of turkey, a variety of vegetables, and a delicious sauce, this recipe is sure to become a family favorite. Enjoy this dish on its own or paired with rice or noodles for a complete and satisfying meal.

How did I get this recipe?

The first time I saw this recipe, I was filled with a sense of awe. It was a warm summer day and I had been invited to a neighbor's house for a potluck dinner. As I walked into their kitchen, the delicious aroma of sizzling turkey and vegetables filled the air. I knew right away that I had to learn how to make this dish.

My neighbor, Mrs. Johnson, was a kind and generous woman who loved to cook. She had a knack for creating simple yet flavorful dishes that always seemed to impress her guests. As I watched her deftly stir-fry the turkey and vegetables in a large wok, I knew that I had found my next culinary adventure.

I asked Mrs. Johnson for the recipe, and she smiled and handed me a well-worn piece of paper. She explained that the key to a good stir-fry was to use fresh ingredients and to cook everything quickly over high heat. She also shared some tips on how to properly season the dish and how to achieve the perfect balance of flavors.

I went home that night, eager to try out the recipe for myself. I gathered all the necessary ingredients – turkey breast, bell peppers, onions, garlic, soy sauce, and a few other key seasonings – and set to work in my own kitchen.

As I chopped and sliced the vegetables, I thought back to the time when I was a young girl, watching my own grandmother cook in her small kitchen. She had always been my inspiration when it came to cooking, and I had learned many of my favorite recipes from her.

I remembered how she used to sing as she cooked, her voice filling the room with warmth and love. She had always believed that cooking was a way to express love and care for those around you, and I had taken that lesson to heart.

As I cooked the turkey stir-fry, I could almost hear my grandmother's voice guiding me through each step. I carefully seasoned the meat and vegetables, making sure to taste as I went along to ensure that the flavors were just right.

When the dish was finally finished, I plated it up and took a bite. The flavors exploded in my mouth – the tender turkey, the crunchy vegetables, the rich soy sauce – it was a symphony of tastes and textures that left me wanting more.

I knew that I had finally found a recipe that would become a staple in my own kitchen. Over the years, I have made this turkey stir-fry countless times, each time with a little twist or variation to keep things interesting.

I have shared the recipe with friends and family, passing on Mrs. Johnson's wisdom and my own love for cooking. And I know that as long as I continue to cook with passion and joy, my dishes will always bring smiles to those who gather around my table.

So here's to Mrs. Johnson, my neighbor and friend, who unknowingly sparked a culinary journey that has brought me so much joy and satisfaction. And here's to all the grandmothers out there who have inspired generations of cooks to create delicious and memorable meals. Cooking truly is a labor of love, and I am grateful every day for the opportunity to share that love with others through my food.