Turkey and Green Bean Stir-Fry
Cooking can sometimes feel like a chore, especially when trying to maintain a healthy diet without sacrificing flavor. Turkey and Green Bean Stir-Fry is a dish that masterfully combines nutritious ingredients with the satisfying taste of home-cooked meals. It’s quick to prepare, full of vibrant colors, and most importantly, it doesn’t compromise on deliciousness, making it a favorite for busy weeknights.
This stir-fry is a celebration of seasonal produce and lean proteins, showcasing how you can create a wholesome meal with minimal effort. The ground turkey offers a low-fat alternative to traditional stir-fry meats while retaining a hearty texture. The green beans add a beautiful crunch and pop of color, making the plate visually appealing and appetizing. With an array of flavors from savory garlic to the warmth of Asian chile paste, this recipe invites everyone to come together around the dinner table to enjoy a delightful culinary experience.
Why make this recipe
One of the key reasons to make Turkey and Green Bean Stir-Fry is its versatility. It fits seamlessly into various dietary preferences, allowing for substitutions and adjustments to suit your taste. Whether you’re looking to eat healthier, feed a family, or impress guests with your culinary skills, this recipe meets the challenge. It strikes a balance between providing essential nutrients and delivering a satisfying taste that leaves your taste buds pleased without leaving you feeling sluggish afterward.
Another aspect to consider is the time-saving potential of a stir-fry. Often, the notion of preparing a wholesome meal leads to thoughts of lengthy cooking times and elaborate preparations. However, this dish can be prepared and plated in around twenty-five to thirty minutes, making it a practical option for weeknight dinners. With minimal cleanup and simple techniques, it allows you to spend more time enjoying your meal and less time fussing over the stovetop.
How to make Turkey and Green Bean Stir-Fry
The step into crafting this dish begins with the rice, which serves as a comforting base for your stir-fry. Basmati rice, with its fluffy texture, pairs wonderfully with the sautéed turkey and vegetables. As you bring a pot of water to boil and start cooking the rice, the enticing aromas of sizzling garlic and chile paste will fill your kitchen, urging everyone to come closer to the dining area.
While the rice cooks, attention shifts to the fresh green beans. Broiling them allows the sugars in the beans to caramelize slightly, creating both depth and a subtle char that enhances their natural flavor. Tossing them with a little vegetable oil and sugar ensures they crisp beautifully under the broiler’s heat, and their vibrant green color will begin to shine as they cook.
Next, it’s all about the turkey. In a hot skillet, the ground turkey browns quickly, providing a rich base for the dish. Adding garlic, finely chopped pickles, and chile paste elevates the flavors, creating a savory and spicy backdrop that binds all ingredients together. The final touch comes from the smooth sauce created with chicken broth, soy sauce, sherry, and cornstarch, which adds richness and acts as a delightful glaze for the turkey and green beans.
Ingredients
- 1½ cups basmati rice
- 1½ pounds green beans, trimmed
- 3 tablespoons vegetable oil
- ½ teaspoon sugar
- ¾ pound 99% lean ground turkey
- 1 clove garlic, minced
- 1 small half-sour pickle, finely chopped
- 2 teaspoons Asian chile paste (such as sambal oelek)
- 1 cup low-sodium chicken broth
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon dry sherry or rice vinegar (not seasoned)
- 2 teaspoons cornstarch
Directions
- Bring a large pot of water to a boil. Add the rice, cover, and boil until tender (about 18 minutes). Drain well and keep warm.
- Preheat the broiler. Toss the green beans with 1½ tablespoons vegetable oil and the sugar on a rimmed baking sheet. Broil (stir once) until tender and charred, about 8 minutes.
- Heat the remaining 1½ tablespoons vegetable oil in a large skillet over high heat. Add the turkey and cook, breaking it up, until browned (about 3 minutes). Add the garlic, pickle, and chile paste; cook until the garlic is lightly golden (about 3 minutes).
- In a bowl, whisk together chicken broth, soy sauce, sherry, and cornstarch. Add the green beans to the turkey mixture and cook 1 minute. Pour in the soy-broth mixture and continue cooking, stirring occasionally, until the sauce finishes cooking/thickening.
Time Breakdown
• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes
• Servings: 4
How to serve Turkey and Green Bean Stir-Fry
When it comes time to serve, the way you present your Turkey and Green Bean Stir-Fry can elevate the overall dining experience. A heaping scoop of rice forms the base on each plate, transforming your meal into an appealing canvas. The stir-fry itself can be artfully arranged on top to showcase the vibrant colors and textures of the green beans and ground turkey. This not only makes your dish visually striking but also encourages a sense of anticipation and excitement for those about to dig in.
For added indulgence, consider garnishing with sliced scallions or sesame seeds to introduce a delightful crunch and a touch of style. A side of pickled vegetables or a small bowl of soy sauce can also complement the flavors beautifully, enhancing the palate with an extra dimension. Enjoy together as a family or impress guests with this delicious option that feels both comforting and sophisticated.
How to store Turkey and Green Bean Stir-Fry
If you find that you have leftovers, storing this dish is straightforward. Allow the stir-fry to cool at room temperature before transferring it to an airtight container. It’s best to store the Rice separately from the vegetable and turkey mixture to maintain the texture and avoid sogginess. When you’re ready to enjoy it again, simply reheat the stir-fry in a skillet over medium heat or in the microwave until heated through.
Properly stored, the stir-fry can last in the refrigerator for up to three days, making it an excellent option for meal prep or quick lunches. Thankfully, stir-fries like this one retain their flavor well, so you’ll still be able to delight in the savory and spicy notes for your subsequent meals.
Tips to make Turkey and Green Bean Stir-Fry
A few beneficial tips can enhance your experience of making Turkey and Green Bean Stir-Fry, ensuring that it turns out perfectly every time. One of the simplest yet impactful tips pertains to preparation. Preparing all your ingredients before starting to cook allows you to work quickly and efficiently without missing a beat. This technique of “mise en place” will enable you to stay organized and make the actual cooking process feel seamless.
Another consideration is the heat level while cooking. Ground turkey can release moisture while cooking, so a high heat setting ensures it browns well, resulting in a more flavorful and enjoyable texture. It’s also essential to stir-fry quickly, so the ingredients cook evenly without becoming too soft, preserving that prized crunch of the green beans.
Lastly, don’t shy away from experimenting with different vegetables or proteins. Feel free to swap in seasonal vegetables or your personal favorites to make the dish even more to your liking. This adaptability makes Turkey and Green Bean Stir-Fry not only delicious but also a dynamic addition to your culinary repertoire.
Variation
No major variations, but you can adjust seasonings to taste.
Nutritional Information (Per Serving)
• Calories: 350 kcal
• Protein: 30 g
• Carbohydrates: 40 g
• Fat: 10 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 400 mg
FAQs
Q: Can I use frozen green beans for this recipe?
A: Yes, you can use frozen green beans. Just be sure to thaw and drain them well before cooking to avoid excess moisture.
Q: Can I substitute ground turkey with another meat?
A: Absolutely! You can use chicken, beef, or even tofu for a vegetarian option.
Q: How spicy is this dish?
A: The dish has a moderate spice level due to the Asian chile paste. You can adjust the amount to make it milder or spicier according to your preference.
Turkey and Green Bean Stir-Fry
Ingredients
For the Stir-Fry
- 1.5 cups basmati rice Fluffy texture pairs well with stir-fry.
- 1.5 pounds green beans, trimmed Provides crunch and color.
- 3 tablespoons vegetable oil Used for cooking.
- 0.5 teaspoon sugar Enhances flavor of green beans.
- 0.75 pound 99% lean ground turkey Low-fat protein source.
- 1 clove garlic, minced Adds savory flavor.
- 1 small half-sour pickle, finely chopped Provides tanginess.
- 2 teaspoons Asian chile paste (such as sambal oelek) Adjust for spice preference.
- 1 cup low-sodium chicken broth Forms the base of the sauce.
- 2 tablespoons low-sodium soy sauce Adds umami flavor.
- 1 tablespoon dry sherry or rice vinegar (not seasoned) Balances flavors.
- 2 teaspoons cornstarch Thickens the sauce.
Instructions
Prepare the Rice
- Bring a large pot of water to a boil. Add the rice, cover, and boil until tender (about 18 minutes). Drain well and keep warm.
Broil the Green Beans
- Preheat the broiler. Toss the green beans with 1½ tablespoons vegetable oil and the sugar on a rimmed baking sheet. Broil (stir once) until tender and charred, about 8 minutes.
Cook the Turkey
- Heat the remaining 1½ tablespoons vegetable oil in a large skillet over high heat. Add the turkey and cook, breaking it up, until browned (about 3 minutes).
- Add the garlic, pickle, and chile paste; cook until the garlic is lightly golden (about 3 minutes).
Make the Sauce
- In a bowl, whisk together chicken broth, soy sauce, sherry, and cornstarch.
- Add the green beans to the turkey mixture and cook for 1 minute.
- Pour in the soy-broth mixture and continue cooking, stirring occasionally, until the sauce finishes cooking/thickening.
