Need a healthy 20-minute meal tonight? This Ground Turkey Stir-Fry with Green Beans and Kale is packed with vegetables and nutrients. 203 calories and 1 Weight Watchers Freestyle SP
Ground Turkey Stir-Fry Recipe with Greens Beans & Kale
Since I've made this ground turkey stir-fry for my family four times over the past month, refining it each time, and to rave reviews on the final attempt, I thought it was high time I shared it with you. I was so intent on perfecting this recipe because it comes together in 20 minutes and the ingredients are almost always stocked in our fridge, making it a great option for weeknight meal planning.
Stir-fries are something I've been making for years. In fact, it may have been the first meal I made when I moved away from home. As long as you don't overcook the veggies and you can put together a decent sauce like my go-to homemade stir fry sauce, stir-fries are pretty much foolproof.
What are the best vegetables for stir-fries?
- Green beans and bell peppers, like I use in this recipe, are not mandatory - they just happened to be what I had on hand.
- Other options are zucchini, broccoli, mushrooms, water chestnuts, onions, carrots, bok choy, celery, bean sprouts and baby corn (not an exhaustive list, by any means). Feel free to use whatever vegetables appeal to you.
- The key to properly cooked stir fry vegetables is cooking them in stages. Cook the ingredients with the longest cooking time first - think broccoli, carrots and onions. Add more delicate, quick cooking ingredients - think sprouts and thinly chopped cabbage - at the end of the cooking time.
- Throwing some chopped kale, cabbage or spinach in during the last minute of cooking is one of my favorite ways to add a dose of nutrients. The extra fiber makes this meal even more filling. I've been using Trader Joe's bagged cruciferous vegetable mix (a mixture of kale, shaved Brussels sprouts and cabbage - awesome for quick slaws, too), but any of those vegetables alone would work well.
How can I make a gluten free stir fry?
- If a stir fry recipe contains gluten, the sauce is typically the culprit. The protein and vegetable you're using are likely gluten free, unless you opt for breaded chicken or shrimp.
- In the sauce used in this recipe, substitute tamari for the soy sauce and use a gluten free hoisin sauce.
Other healthy 20-minute meals:
Ground Turkey Stir-Fry with Greens Beans & Kale
- Heat a large nonstick skillet over medium-high heat. Lightly cook with cooking spray, then add the ground turkey. Cook, breaking up the turkey with a wooden spoon, until cooked through. Transfer to a bowl.
- Heat the canola oil and sesame oil in the skillet. Add the greens beans and cook, stirring occasionally, for 2 minutes. Add the red bell pepper and cook for 1 additional minute. Add the garlic and ginger, and cook for 30 seconds.
- Stir in the cooked ground turkey, kale/cabbage and the sauce. Cook, stirring, until heated, about 1 minute. Serve.
- Whisk together the soy sauce, water, agave nectar (or honey) and hoisin sauce.
This post was originally published on June 1, 2017 and was updated on May 16, 2019.
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