Recipe

Turkey and Brussels Sprouts Stir-Fry

December 21, 2023

Written by Fay Nutrition & Dietetics

Medically reviewed by Suzanna Thoe, RD

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Contents
Contents

Servings: 4


Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time:  35 minutes


Ingredients

  • 1 lb ground turkey
  • 3 cups Brussels sprouts, trimmed and halved (or quartered if large)
  • 2 medium carrots, julienned or thinly sliced
  • 1 red bell pepper, thinly sliced
  • 3 cloves garlic, minced
  • 1 thumb-sized ginger, grated
  • 3 tablespoons soy sauce (or tamari for a gluten-free version)
  • 2 tablespoons hoisin sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil or avocado oil
  • 2 green onions, sliced for garnish
  • 1 tablespoon toasted sesame seeds (optional for garnish)
  • Red pepper flakes (optional, for added heat)
  • Salt and pepper, to taste

Instructions

  1. Prepare the Sauce: In a small bowl, mix together soy sauce, hoisin sauce, and sesame oil. Set aside.
  2. Cook the Turkey: In a large skillet or wok, heat the olive or avocado oil over medium-high heat. Add the ground turkey, breaking it apart with a spatula. Season with a pinch of salt and pepper. Cook until browned and cooked through. Remove the turkey from the skillet and set aside.
  3. Stir-fry the Vegetables: In the same skillet, add a bit more oil if necessary. Add the garlic and ginger, stirring for about 30 seconds until fragrant. Add the Brussels sprouts and carrots. Stir-fry for about 5-7 minutes, or until they start to soften. Add the bell pepper and stir-fry for an additional 3-4 minutes.
  4. Combine Turkey and Veggies: Return the cooked turkey to the skillet with the vegetables. Pour the sauce over the top and mix well to coat. Continue cooking for another 2-3 minutes, or until everything is heated through and the sauce has thickened slightly.
  5. Serve: Transfer the stir-fry to serving plates. Garnish with sliced green onions, toasted sesame seeds, and red pepper flakes if desired. Serve immediately, preferably with steamed rice or quinoa.




The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.


Nutrition Facts (per Serving)
  • Calories: 310
  • Protein: 28g
  • Carbohydrates: 15g
  • Dietary Fiber: 4g
  • Sugars: 7g
  • Fat: 16g
  • Saturated Fat: 3.5g
  • Cholesterol: 80mg
  • Sodium: 690mg

Please note: These nutritional values are estimated based on the ingredients used. For a more accurate nutritional breakdown, it's recommended to use a specific nutritional calculator or software.


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Fay Nutrition & Dietetics

Written by Fay Nutrition & Dietetics

Fay Nutrition & Dietetics is elevating the role that food plays in our healthcare system by making nutrition therapy by a board-certified Registered Dietitian more accessible and affordable. People meet with a nutrition expert paid for by their health insurance and see progress across a number of health conditions: diabetes, eating disorders, heart disease, and many others.

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Suzanna Thoe, RD

Medically Reviewed by Suzanna Thoe, RD

Suzanna is a Board Certified and Licensed Registered Dietitian. She completed her Bachelor of Science degree at Purdue University and completed her clinical internship and Masters of Business Administration at Dominican University. Suzanna has been a RD for almost 4 years and helps her clients understand the ‘why’ behind science-backed action items to move them towards their goals. 

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