High Protein Stir-Fried Minced Meat with Vegetables
Elevate your weeknight meals with this High Protein Stir-Fried Minced Meat with Vegetables, a quick and nutritious dish that's loaded with flavor! Featuring lean minced beef or turkey, this hearty stir-fry is packed with vibrant vegetables like carrots, bell peppers, zucchini, and broccoli, making it a powerhouse of nutrients. A savory blend of soy sauce, oyster sauce, sesame oil, and a touch of cornstarch creates a delectable glaze that clings to every bite, while optional red chili flakes add a spicy kick for those who love heat. Ready in just 30 minutes, this stir-fry is perfect for busy schedules and can be served with rice, quinoa, or enjoyed on its own for a low-carb, high-protein meal. Whether you're meal prepping for the week or craving a satisfying dinner, this quick-cooking recipe is ideal for healthy, flavorful eating!
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Recipe Information
Ingredients
- 500 grams lean minced beef (or turkey for a leaner option)
- 1 large carrot, diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 200 grams broccoli florets
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 3 tablespoons soy sauce (low sodium)
- 2 tablespoons oyster sauce
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 1 teaspoon cornstarch
- 2 tablespoons water
- 0.5 teaspoons black pepper
- 0.5 teaspoons red chili flakes (optional)
Instructions
Prepare all your ingredients. Finely chop the onion and garlic, and dice the carrot, red bell pepper, zucchini, and broccoli florets into bite-sized pieces.
In a small bowl, combine the soy sauce, oyster sauce, sesame oil, cornstarch, water, and black pepper. Mix well to create a sauce and set aside.
Heat a large non-stick skillet or wok over medium-high heat and add 2 tablespoons of vegetable oil.
Once the oil is hot, add the minced meat to the skillet. Break it up into small pieces with a wooden spoon or spatula and cook for 4-5 minutes until browned. Remove the cooked meat from the pan and set aside.
In the same skillet, add the chopped onion and minced garlic. Stir-fry for 1-2 minutes until fragrant.
Add the broccoli, carrot, red bell pepper, and zucchini to the skillet. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
Return the cooked minced meat to the skillet and mix with the vegetables.
Pour the prepared sauce over the meat and vegetables, stirring to coat everything evenly. Allow it to cook for an additional 2-3 minutes, stirring frequently, until the sauce has thickened slightly.
If you like some heat, sprinkle red chili flakes over the stir-fry and mix well.
Remove the skillet from heat and serve the stir-fried minced meat and vegetables hot. Pair with steamed rice, quinoa, or enjoy it as-is for a low-carb option.
Nutrition Facts
Calories |
1863 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 116.6 g | 149% | |
| Saturated Fat | 36.1 g | 181% | |
| Polyunsaturated Fat | 22.7 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 2881 mg | 125% | |
| Total Carbohydrate | 52.9 g | 19% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 19.3 g | ||
| Protein | 146.7 g | 293% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 310 mg | 24% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3119 mg | 66% | |
*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.
