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A bowl of Healthy College Lunch Ideas: Ground Turkey Teriyaki Stir-Fry served over white rice, topped with broccoli and green onions.

Healthy College Lunch Ideas: Ground Turkey Teriyaki Stir-Fry

When you are busy with classes, reaching for quick meals is common. This ground turkey teriyaki stir-fry was a staple for me in college because it is fast, flavorful, and uses lean protein. It turns a simple lunch into something you can look forward to eating.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Course: Lunch
Cuisine: Asian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Teriyaki Sauce
  • 1/2 cup Low-Sodium Soy Sauce
  • 1/4 cup Water
  • 2 tablespoons Red Wine Vinegar
  • 2 tablespoons Brown sugar or less as desired
  • 2 tablespoons Granulated sugar or less as desired
  • 2 teaspoons Minced garlic
  • 1 teaspoon Ground ginger
  • 1 tablespoon Cornstarch
  • 2 tablespoons Warm water For slurry
For the Stir-Fry
  • 1 tablespoon Vegetable oil
  • 1/2 cup Diced onion
  • 2 tablespoons Minced garlic
  • 1 pound Ground Turkey
  • 1 cup Broccoli finely chopped
  • 2 Large Carrots peeled and grated
  • 2 Green onions diced, for garnish
  • 4 cups Cooked white or brown rice For serving

Equipment

  • Large skillet or wok
  • Small bowl

Method
 

  1. First, make the teriyaki sauce. In a small bowl, whisk together the soy sauce, water, red wine vinegar, brown sugar, granulated sugar, minced garlic, and ground ginger. Set this mixture aside.
  2. Next, prepare the cornstarch slurry. In a separate small bowl, mix the cornstarch with 2 tablespoons of warm water until smooth. Set this aside as well.
  3. Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the diced onion and cook for 3 minutes until it softens.
  4. Add the 2 tablespoons of minced garlic to the skillet and cook for 30 seconds until fragrant. Add the ground turkey to the skillet. Break the turkey apart with a spoon and cook until it is fully browned.
  5. Stir in the chopped broccoli and grated carrots. Cook for about 4 to 5 minutes until the vegetables are tender-crisp.
  6. Pour the prepared teriyaki sauce mixture over the turkey and vegetables. Bring the mixture to a simmer.
  7. Whisk the cornstarch slurry one more time and pour it into the simmering sauce. Stir constantly until the sauce thickens, which should take about 1 minute.
  8. Serve the ground turkey teriyaki stir-fry immediately over the cooked rice. Garnish with diced green onions before serving.

Nutrition

Calories: 450kcalCarbohydrates: 45gProtein: 35gFat: 15gSaturated Fat: 4gCholesterol: 90mgSodium: 650mgFiber: 4gSugar: 12g

Notes

This recipe makes great leftovers for meal prepping. You can store the stir-fry and rice separately in airtight containers for up to 4 days in the refrigerator. If you want to add more vegetables, bell peppers or snap peas work well in this dish.

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