Heart-Healthy Stir-Fried Minced Meat with Vegetables
Elevate your weeknight meals with this heart-healthy stir-fried minced meat with vegetables recipe, featuring lean ground turkey or chicken for a protein-packed, low-fat base. This quick and nutritious dish is brimming with vibrant veggies like broccoli, red bell pepper, carrot, and spinach, all stir-fried to perfection in a fragrant blend of garlic and ginger. A light, flavorful sauce made from low-sodium soy sauce, rice vinegar, and a touch of honey ties everything together beautifully. Prepared in just 30 minutes, this easy and wholesome recipe is ideal for anyone seeking a balanced, health-conscious meal. Serve it over fluffy brown rice or quinoa for added fiber and whole grains, and sprinkle with sesame seeds for an optional finishing touch. Perfect for busy nights or meal prep, this one-pan recipe is your go-to for satisfying, nutrient-rich eating.
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Recipe Information
Ingredients
- 400 grams Lean ground turkey or chicken (93% lean or higher)
- 1 tablespoon Olive oil
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, freshly grated
- 1 medium Red bell pepper, diced
- 1 medium Carrot, julienned
- 200 grams Broccoli florets
- 100 grams Baby spinach
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 teaspoon Honey
- 0.25 teaspoon Black pepper
- 1 teaspoon Sesame seeds (optional, for garnish)
- 200 grams Cooked brown rice or quinoa (optional, for serving)
Instructions
Prepare all the vegetables by dicing the red bell pepper, julienning the carrot, and cutting the broccoli into bite-sized florets.
In a small bowl, whisk together low-sodium soy sauce, rice vinegar, honey, and black pepper. Set the sauce aside.
Heat a large non-stick skillet or wok over medium-high heat. Add the olive oil and swirl to coat the surface.
Add the minced garlic and grated ginger to the skillet, stirring continuously for 30 seconds until fragrant.
Add the lean ground turkey or chicken to the skillet. Cook for 5–7 minutes, stirring frequently, until the meat is fully cooked and no longer pink. Break up any clumps with a wooden spoon or spatula.
Push the cooked meat to one side of the skillet. Add the red bell pepper, carrot, and broccoli to the other side. Stir-fry the vegetables for 3–5 minutes until they start to soften but remain slightly crisp.
Stir the cooked meat and vegetables together. Pour the sauce over the mixture and toss everything to coat evenly. Cook for an additional 2–3 minutes to allow the flavors to blend.
Add the baby spinach to the skillet and stir until it wilts, about 1 minute.
Remove the skillet from heat. Taste and adjust seasoning if needed.
Serve warm on its own or over a bed of cooked brown rice or quinoa. Sprinkle with sesame seeds for garnish if desired.
Nutrition Facts
Calories |
1166 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.5 g | 60% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 286 mg | 95% | |
| Sodium | 1461 mg | 64% | |
| Total Carbohydrate | 85.2 g | 31% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 16.3 g | ||
| Protein | 100.2 g | 200% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 329 mg | 25% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 1490 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
