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Healthy turkey stir-fry

Fried Rice with Broccoli and Mushrooms in a Wok

Healthy turkey stir-fry

Name: Healthy turkey stir-fry
Total time: 30 min
Yield: Serves 4
Ingredients: 1 tsp sesame oil plus 1 tbsp; 320g long-stemmed broccoli trimmed; 500g 7% fat turkey mince; 20g ginger grated; 3 cloves garlic minced; 175g sauerkraut drained; 200g shitake mushrooms roughly chopped; 2 tbsp low-salt soy sauce; 2 tbsp sweet chilli sauce; 2 tsp cornflour; 600g steamed brown rice to serve; fresh coriander roughly chopped to garnish

Nadine Brown

Published: January 25, 2022 at 3:02 PM

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Serves 4

Easy

Total time: 30 mins

A star rating of 4.8 out of 5.4 ratingsRate

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Sauerkraut adds a delicious tang to this simple turkey stir-fry, balanced with earthy broccoli and mushrooms, zingy ginger and a sweet and salty sauce that gives this supper an added kick

Healthy

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Complete the dish

Whip up this healthy turkey dish, then check out our recipes for healthy chicken stir-fry, healthy prawn stir-fry, tofu stir-fry and more healthy dinner recipes. Looking for more healthy turkey recipes? Try our healthy turkey burgers and healthy kebabs.

Ingredients

Nutrition

1 tsp sesame oil

plus 1 tbsp
320g long-stemmed broccoli

trimmed
500g 7% fat turkey mince
20g ginger

grated
3 cloves garlic

minced
175g sauerkraut

drained
200g shitake mushrooms

roughly chopped
2 tbsp low-salt soy sauce
2 tbsp sweet chilli sauce
2 tsp cornflour
600g steamed brown rice

to serve
fresh coriander

roughly chopped to garnish

Nutrition: per serving

kcal501

low
fat12.3g

low
saturates3.1g
carbs53.9g
sugars7g
fibre8.4g
protein40.9g

high
salt2g

Method

step 1

Heat 1 tsp of the oil in a wok over a high heat. Once the oil is hot and shimmering, add the broccoli with a pinch of salt and cook for 3-4 minutes, tossing occasionally, so the it blisters and becomes tender-crisp. Transfer to a plate and cover.
step 2

Add the remaining oil to the wok followed by the turkey and a pinch of salt. Stir-fry for 5 minutes, breaking up the meat. Add the ginger and garlic, stir-frying for a further minute until fragrant.
step 3

Put the sauerkraut on a piece of kitchen towel and, holding over a sink, squeeze out any excess liquid. Add the sauerkraut to the wok with the mushrooms and stir-fry for 3 minutes.
step 4

Meanwhile, mix together the soy and chilli sauces, cornflour and a splash of water to make a paste. Add it to the pan along with the broccoli and cook for 1-2 minutes or until everything is coated. Season to taste and serve with the rice, garnished with the coriander.

Try more turkey mince recipes

Authors

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Nadine Brown

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A star rating of 4.8 out of 5.4 ratings

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