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Close-up of a bowl containing Healthy College Lunch Ideas: Ground Turkey Teriyaki Stir-Fry served over white rice and topped with green onions.

Ground Turkey Teriyaki Stir-Fry

This ground turkey teriyaki stir-fry is a quick, nutritious meal perfect for busy college students. It uses lean ground turkey and fresh vegetables, making it a budget-friendly option that cooks in under 30 minutes.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Course: Dinner, Lunch
Cuisine: Asian-inspired
Ingredients Equipment Method 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 mixing with cornstarch
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 tablespoons Green onions diced, for garnish
  • 4 cups Cooked white or brown rice for serving

Equipment

  • Large skillet or wok
  • Small bowl

Method
 

  1. First, prepare the teriyaki sauce. In a small bowl, whisk together the soy sauce, 1/4 cup water, red wine vinegar, brown sugar, granulated sugar, 2 teaspoons minced garlic, and ground ginger. Set this mixture aside.
  2. In a separate small cup, mix the cornstarch and 2 tablespoons of warm water until smooth. This is your thickening slurry. 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 it up with a spoon and cook until it is fully browned, about 5 to 7 minutes. Drain any excess fat from the skillet.
  5. Add the chopped broccoli and grated carrots to the skillet with the cooked turkey. Stir and cook for 3 to 4 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 slowly pour it into the simmering sauce while stirring constantly. Continue to cook for 1 to 2 minutes until the sauce thickens enough to coat the back of a spoon.
  8. Serve the ground turkey teriyaki mixture immediately over 1 cup of cooked rice per serving. Garnish with diced green onions.

Notes

This recipe is excellent for meal prepping. Divide the finished stir-fry and rice into four airtight containers. It keeps well in the refrigerator for up to four days, providing you with quick, healthy lunches for your busy week.

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