Vegetable and Turkey Stir Fry
Cooked turkey combined with your favorite frozen veggies means you can throw this stir fry together quickly for a healthy weekday dinner.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe
- Rating
- 3.98 of 5 (312 ratings)
Food groups
- Protein Foods: 4 ounces
- Vegetables: 1 cups
Ingredients
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 2 thin slices of ginger root, minced
- 1 garlic clove, peeled and minced
- 16 ounces cooked turkey, cut into 1/2 inch cubes
- 2 packages (10 ounces each) frozen vegetables, chopped (or fresh)
- 1/2 teaspoon salt
- 1/2 teaspoon sugar
- water (if needed)
- Optional Gravy
- 1 tablespoon cornstarch
- 2 teaspoons low-sodium soy sauce
- 1/2 cup low-sodium chicken stock
Directions
- Wash hands with soap and water.
- Heat oil in a large frying pan on high heat.
- Add ginger, garlic, turkey, vegetables, and salt.
- Stir fry about 1 minute to coat with oil.
- Adjust heat to prevent scorching.
- Add sugar.
- If vegetables are tender, stop cooking at this time.
- If the vegetables are firm, add 1 to 2 tablespoons of water, cover and cook for 2 minutes or until tender.
- Serve at once, or if you wish to add a gravy, mix the gravy ingredients well, pour over vegetables and turkey, cook for 30 seconds.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 300.86 |
| Total Fat | 6.27 g |
| Saturated Fat | 1.25 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 86.91 mg |
| Carbohydrates | 21.75 g |
| Dietary Fiber | 6.33 g |
| Total Sugars | 5.02 g |
| Added Sugars included | 1 g |
| Protein | 37.9 g |
| Calcium | 51 mg |
| Potassium | 564 mg |
| Sodium | 616.04 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 70 mg |
| Phosphorus | 359 mg |
| Selenium | 35 mg |
| Zinc | 3 mg |
| Vitamin A | 306 mcg |
| Vitamin B6 | 1 mg |
| Vitamin B12 | 1 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 37 mcg |
| Folate | 40 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.4 mg |
| Niacin | 15 mg |
| Choline | 126 mg |
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Source
Recipe by: Food Hero — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/vegetable-and-turkey-stir-fry. Federal works are public domain in the United States.