Stir Fry (Ground Turkey with Veggies)

Ingredients

• 80 ml (⅓ cup)low-sodium chicken stock
• 60 ml (¼ cup)reduced-sodium soy sauce
• 30 ml (2 tablespoons)oyster sauce
• 25 g (2 tablespoons)brown sugar
• 15 ml (1 tablespoon)rice wine or dry sherry
• 15 ml (1 tablespoon), or to tasteAsian chilli sauce or sriracha
• 15 ml (1 tablespoon)toasted sesame oil
• 6 g (2 teaspoons)cornflour
• 30 ml (2 tablespoons)neutral oil, such as light olive, peanut, grapeseed, rapeseed or sunflower oil
• 454 g (1 lb)minced turkey or turkey sausage
• ½ largeyellow onion, cut into 1.3 cm (½-inch) pieces; or 1 teaspoon onion powder
• 270 g (3 cups)broccoli florets, cut into bite-sized pieces
• 3carrots, thinly sliced
• 1red pepper, cut into 2.5 cm (1-inch) pieces
• 4garlic cloves, minced; or 1 teaspoon garlic powder
• 10 g (2 teaspoons)fresh ginger, minced; or ½ teaspoon ground ginger
• 140 g (1 cup)unsalted peanuts or cashews

Instructions

1. 1

   Mix the sauce

   Whisk the stock, soy sauce, oyster sauce, brown sugar, rice wine or sherry, chilli sauce, sesame oil and cornflour together in a medium bowl. Set aside. If using powdered garlic, ginger or onion instead of fresh aromatics, mix the powders into the sauce.

2. 2

   Toast the nuts

   Put the peanuts or cashews in a large frying pan or wok over medium heat. Stir a few times and toast until golden in places, then remove them from the pan.

3. 3

   Brown the turkey

   Heat 15 ml (1 tablespoon) of neutral oil in the same pan over medium-high heat. Add the turkey and cook, breaking it up as it browns. Remove it to a plate with a slotted spoon, then wipe out the pan.

4. 4

   Stir-fry vegetables

   Heat the remaining 15 ml (1 tablespoon) of oil in the empty pan over medium-high heat. Add the broccoli, carrots, red pepper and onion, and stir-fry for about 3 minutes, until crisp-tender. Add the garlic and ginger and stir-fry for 30 seconds.

5. 5

   Thicken the sauce

   Whisk the sauce again, then add it to the pan with the turkey. Bring it to a simmer and cook for 1–2 minutes, until thickened. Stir in the toasted peanuts or cashews.

6. 6

   Finish and serve

   If you like, garnish with extra chilli sauce and sliced spring onions, and season with salt and pepper to taste.

What is turkey stir-fry?

Stir-frying is a cooking technique associated with Chinese cuisine: ingredients are cooked quickly over high heat while being moved around the pan. This version combines minced turkey with vegetables, nuts and a glossy, savoury sauce.

Quick-cooking turkey and vegetables make this a handy weeknight dish, while the garlic, ginger and sauces give it plenty of flavour. The ingredients can also be adapted to suit what is in the fridge.

Nutrition and macros by portion

The nutrition label shows one serving as written: 440 calories, 28g protein, 23g carbs, 27g fat.

The turkey supplies much of the protein, while the sugar and vegetables provide carbohydrates. Most of the fat comes from the cooking oils and the peanuts or cashews; serve with a measured portion of rice and extra vegetables if you want to balance the plate.

Why the sauce works

Sauce base: chicken stock, soy sauce and oyster sauce bring savoury depth, while brown sugar balances their saltiness. Rice wine or dry sherry adds another layer of flavour.

Thickener: whisking the cornflour into the cold sauce helps it disperse before it meets the hot pan. Stir the sauce again just before adding it, as the cornflour may settle.

Build flavour in stages

Toasted nuts: browning the peanuts or cashews first gives them a roasty flavour and keeps them from softening while the other ingredients cook.

Turkey: breaking the mince into pieces as it cooks helps it brown evenly. Removing it before cooking the vegetables also leaves room in the pan for them to stir-fry.

Keep the vegetables crisp

Vegetable timing: cook the broccoli, carrots, pepper and onion for about 3 minutes, stopping when they are crisp-tender. They will cook a little further once the sauce goes in.

Aromatics: add the garlic and ginger after the vegetables have had their first cook, then stir-fry for just 30 seconds so they become fragrant without burning.

Finish the sauce gently

Simmer: once the turkey and sauce are back in the pan, allow 1–2 minutes for the sauce to thicken. Look for a glossy coating on the turkey and vegetables.

Nuts: stir them in at the end to retain some crunch. Add any extra chilli sauce as a garnish so each person can adjust the heat.

Make it a complete meal

Serve the stir-fry with rice or noodles to make a more substantial plate and to catch the sauce. For a lighter-feeling meal, serve it on its own or alongside extra vegetables.

Spring onions and a little extra chilli sauce make simple finishing touches. Taste before adding salt, as the soy sauce and oyster sauce already contribute saltiness.

Recipe notes & tips

• Prepare and cut all the vegetables before heating the pan, as the stir-frying moves quickly.
• Use a large frying pan or wok so the vegetables have room to cook rather than steam.
• Break the turkey into small pieces as it cooks for more even browning.
• Whisk the sauce again immediately before pouring it into the pan.
• Taste the finished dish before adding salt, then adjust the chilli to suit your preference.

Variations

• Use other vegetables: Swap in a similar amount of stir-fry vegetables you have to hand.
• Choose turkey sausage: Use turkey sausage instead of plain minced turkey for a more seasoned result.
• Change the nuts: Use unsalted peanuts or cashews, as preferred.
• Adjust the heat: Add more or less chilli sauce to suit the people eating.
• Use powdered aromatics: Mix the listed garlic, ginger or onion powder into the sauce in place of the corresponding fresh ingredient.

Common mistakes to avoid

• Overcooking the vegetables: Stop at crisp-tender after about 3 minutes, as they cook further in the sauce.
• Skipping the sauce re-whisk: Cornflour can settle, so whisk the mixture again before adding it.
• Crowding a small pan: Use a large frying pan or wok to give the vegetables space to stir-fry.
• Burning the aromatics: Add the garlic and ginger after the vegetables and cook for only 30 seconds.
• Adding salt too soon: Taste the finished stir-fry first because the sauces are already salty.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat in a frying pan over medium heat until piping hot, stirring as needed; add a small splash of water if the sauce has thickened too much.

Frequently asked questions