Make a Quick and Healthy Dinner with Ground Turkey and Broccoli Stir Fry

If you’re looking for a fast, family-friendly dinner that doesn’t skimp on nutrition ground turkey and broccoli stir fry is a great option. This protein-packed combo cooks up in just 30 minutes but still delivers a hearty satisfying meal.

Ground turkey provides a lean meat option while broccoli adds fiber, vitamins and minerals With a simple homemade stir fry sauce, you can transform basic ingredients into a tasty dinner the whole family will love.

Benefits of Cooking with Ground Turkey and Broccoli

There are lots of reasons to combine ground turkey and broccoli for a quick weeknight dinner:

• Lean protein – Ground turkey is lower in fat than ground beef making it a healthier option. Use 93% lean or 99% fat-free for maximum leanness.

• Fiber – Broccoli is high in fiber, with 2-3 grams per cup cooked. This aids digestion and keeps you feeling full.

• Vitamins and minerals – Broccoli provides vitamin C, vitamin K, folate, potassium and antioxidants.

• Quick cooking – Both broccoli and ground turkey cook faster than many other meat and veggie options.

• Kid-friendly – The mild flavor of turkey and crunchy texture of broccoli appeal to kids’ palates.

• Budget-friendly – Ground turkey and broccoli are affordable ingredients that help keep the cost per portion low.

• Endless variations – Customize your stir fry with different veggies, proteins, seasonings and sauces.

Tips for Making Ground Turkey and Broccoli Stir Fry

Follow these tips for making a delicious ground turkey and broccoli stir fry at home:

• Cut broccoli florets small – The smaller you cut the broccoli, the faster it will cook. Aim for bite-sized pieces.

• Use a non-stick pan – Ground turkey has a tendency to stick. A non-stick pan helps it brown evenly and makes cleanup easier.

• Break up ground meat as it cooks – Use a wooden spoon or potato masher to break up the turkey so it browns in crumbles instead of chunks.

• Cook meat first – Get the ground turkey nicely browned before adding the broccoli to avoid steaming the meat.

• Don’t overcook the broccoli – You want it crisp-tender, not mushy. Cook for 3-5 minutes depending on size.

• Make an easy stir fry sauce – Soy sauce, brown sugar, ginger and cornstarch make a quick sauce with an Asian flair.

• Serve over rice – White or brown rice complements the flavors and textures perfectly. Cauliflower rice works too!

Step-by-Step Instructions for Making It

Follow these simple steps for making fantastic ground turkey and broccoli stir fry at home:

Cook the Ground Turkey

1. Heat oil in a large nonstick skillet over medium-high heat.

2. Add ground turkey and break apart with a wooden spoon as it cooks.

3. Season with garlic powder, salt and pepper.

4. Cook until no pink remains, about 5 minutes.

5. Transfer cooked turkey to a bowl and set aside.

Cook the Broccoli

1. If needed, add a bit more oil to the pan.

2. Add broccoli florets and sliced onion.

3. Cook for 3-5 minutes, stirring frequently, until broccoli is crisp-tender.

4. Transfer broccoli mixture to the bowl with the turkey.

Make the Stir Fry Sauce

1. In a small bowl, combine water, soy sauce, brown sugar, ginger and cornstarch.

2. Pour sauce mixture into the hot skillet.

3. Cook for 1-2 minutes, stirring constantly, until thickened.

Finish the Dish

1. Return turkey and broccoli to the skillet and toss to coat in sauce.

2. Cook for 2-3 minutes to heat everything through.

3. Serve stir fry over cooked rice. Enjoy!

Fun Variations to Try

One of the great things about stir fry is how versatile it is. You can customize your turkey and broccoli stir fry with different add-ins:

• Snap peas, carrots, peppers – Add extra veggies that cook quickly

• Mushrooms, bean sprouts, water chestnuts – Mix in Asian-inspired ingredients

• Soy sauce, sesame oil, garlic – Amp up flavor with these classic stir fry seasonings

• Teriyaki sauce, peanut sauce – Use as the stir fry sauce for a new flavor profile

• Chicken, shrimp, tofu – Swap out the protein to change it up

• Rice noodles, ramen noodles – For a different texture than rice

• Peanuts, cashews, sesame seeds – Sprinkle on nuts or seeds for added crunch

Let your imagination run wild! The possibilities are endless for crafting your own signature ground turkey and broccoli stir fry.

Storing and Reheating Leftovers

Like many stir fry recipes, ground turkey and broccoli reheats wonderfully. Here are some tips:

• Let it cool completely before storing to avoid condensation buildup.

• Store in an airtight container in the fridge for up to 3 days.

• Reheat in the microwave or on the stove over medium heat, adding a splash of water to prevent drying out.

• Add fresh veggies like snap peas or bell pepper to revitalize leftovers.

• Stir in rice vinegar or chili-garlic sauce to perk up the flavors.

With endless variations and easy storage for leftovers, ground turkey and broccoli stir fry will become a new staple in your dinner rotation. The freshness of broccoli paired with lean, protein-packed ground turkey creates a quick, healthy and satisfying meal the whole family can enjoy.