This healthy turkey stir fry recipe is going to be part of a brand new food series on my blog. I’m going to be bringing you, healthy recipes that are easy to make and most importantly taste good. Healthy food is a problem for most people, in the sense that they struggle to find it appealing, and are therefore unlikely to cook and prepare it for themselves. For me the key, has been finding staple ingredients, such as herbs and spices that marry in with a combination of vegetables that I enjoy eating.
The first in this series is going to be my go to weekday dinner; turkey stir fry. As I only cook for myself, I will eat this for 2-3 days each night or alternatively if you don’t want to do that, you can freeze portions for a later date.
Turkey is a great alternative to chicken or other meats because it’s lower in fat, costs less and still contains all the health benefits such as protein and amino acids. I find turkey to be just as tasty as chicken. My top tip however, would be not to fry the turkey for too long as it can dry out much faster than chicken and sometimes be a little unpleasant texture wise if it’s over cooked.
This recipe takes 20-30 minutes and will make 3-4 servings depending upon your portioning. Obviously you’ll need more than 1 noodle nest for more than 1 serving as 1 noodle nest is = 1 portion.
For this recipe you will need:
Turkey breast/ turkey steaks (I recommend the ‘quick cook’ variety)
1/2 a courgette
1 Pepper (you can choose which colour dependent on personal taste, I prefer red)
A handful of mushrooms (chestnut mushrooms tend to be tastier in my opinion)
1 bunch of spring onions
Mixed frozen vegetables
Noodles (I like to buy the nests that only take 3 minutes to cook)
1 Szechaun tomato stir fry sauce by Blue Dragon
2-3cm of ginger
2-3 cloves of garlic
Dash of olive/vegetable oil
Cayenne pepper (optional)
- First of all prepare your turkey breast. Just simply dice into chunks. Then heat your oil in a large frying pan or wok and after about 40 seconds add your turkey and cook on a medium heat, evenly cooking both sides.
2. Next, prepare your veg including your garlic and your ginger. For mushrooms I just slice, for peppers I just simply dice and for the courgette I slice then quarter. The spring onions can just be chopped along their bunch and it’s up to you whether you want to use the leafy top part, Just cut off the root at the very bottom.
If you have a garlic press then use that, but I prefer to take a large knife, use the flat to crush the clove then peel and finely dice. You can also use a pestle and mortar if you really want to. Ginger can just be peeled then grated or finely diced. It’s important to include garlic and ginger because they will really subtly heighten the flavour, plus ginger will give your vegetables that zest that a stir fry needs to be really tasty. It’s also a super healthy food with anti-inflammatory properties, antioxidants and helps with digestive aid.
3. When your turkey is nice and evenly cooked add all your vegetables plus the garlic and ginger. Let them cook for 5-10 minutes until they’re softening.
4. Next add a handful of your frozen vegetables. I like peas, carrots, broccoli and sweetcorn and it just adds a variety of vegetables that is important for a healthy diet. These will just simmer away and will thaw in no time. If the ingredients start to stick at all then turn the heat down and add a splash of water. The thing about stir fry is that it is pretty versatile and even if the vegetables are slightly char-grilled, it won’t upset the dish as a whole.
5. Let that cook on a low heat for another 5-10 minutes then add your sauce. Just cut open the top and squeeze in. Next add the spices and seasoning to your taste. I like mine super spicy which is why I use cayenne pepper, if you don’t like spicy food then just some pepper and cumin will do nicely just to give the sauce a little lift. If you’re not sure how much to add just do a little then taste it, you can always add more later.
The thing to realise about cooking is it isn’t a rigid step by step process it’s flexible and you can do what you want with it!
6. Finally as soon as you’ve added your sauce, boil your water for the noodles. The nests only take 3 minutes but be sure to check the instructions first. Then simply boil the nests, drain and serve! You can be as generous as your want with your stir fry because of the healthy vegetable content. I always make sure to pack my meals with healthy vegetables because I love a generous portion.
I hope you guys enjoyed the first installation in this healthy eating series. There’s lots more to come such as ‘What I Eat in a Day’ posts and many more recipes I want to share with you guys. I’d love to hear your feedback and if you try this recipe PLEASE LET ME KNOW on my Twitter, or tag me on Instagram!
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See you soon!