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High-Protein Turkey & Vegetable Stir-Fry with Brown Rice

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Total Time 20 minutes
Servings: 1
Calories: 510
Ingredients Method Notes

Ingredients
  

  • 150 g lean ground turkey
  • 1/2 cup dry brown rice cooked according to package directions
  • 1 cup broccoli florets cut small
  • 1/2 red bell pepper sliced thin
  • 1/2 cup snap peas
  • 1 garlic clove minced
  • 1/2 tsp fresh ginger grated, or 1/4 tsp ground ginger
  • 2 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp cornstarch mixed with 1 tbsp cold water
  • 1 tsp neutral oil for cooking
  • Salt and pepper to taste
  • Optional: sliced green onion and sesame seeds to garnish

Method
 

  1. Cook the brown rice according to package directions and set aside.
  2. In a small bowl, whisk together the soy sauce, sesame oil, and cornstarch slurry. Set aside.
  3. Heat neutral oil in a wok or large skillet over high heat until very hot.
  4. Add the ground turkey and break it apart. Cook for 4–5 minutes until fully browned. Do not stir too frequently — let it colour.
  5. Add the minced garlic and ginger. Stir for 30 seconds until fragrant.
  6. Add the broccoli, red bell pepper, and snap peas. Stir-fry for 3–4 minutes over high heat until the vegetables are just tender with a slight bite remaining and lightly charred at the edges.
  7. Pour the sauce over the turkey and vegetables. Toss immediately to coat everything evenly.
  8. The cornstarch will thicken the sauce into a glossy glaze within 30–60 seconds. If too thick, add a splash of water.
  9. Serve immediately over the cooked brown rice.
  10. Garnish with sliced green onion and sesame seeds if using.

Notes

Ground turkey is one of the most affordable lean proteins available and absorbs bold Asian-inspired sauces exceptionally well. Buying a larger pack and freezing individual 150g portions keeps the per-recipe cost as low as possible. Snap peas are one of the most affordable fresh vegetables that hold their texture through stir-frying without going mushy — they add crunch, colour, and meaningful nutrition at minimal cost. Brown rice bought in a large bag costs almost the same as white rice per serving and provides noticeably more fibre.