Crispy Turkey Stir Fry
With just a wee bit of chopping, crushing and grating you can throw this cracker together in 15 minutes - you can even cut out the crushing if you have a jar of ready chopped garlic
Turkey mince is a brilliant choice of protein: it provides this dish with a massive 43 grams of protein per serving and it helps keep the calories down. For a vegetarian version, substitute your favourite high protein meat-free mince. We normally would associate rice with a stir fry dish, but trust me, orzo works well. It has a little bit more substance that goes great with the veg.
Serves
4
Ingredients
- 2 tbsp sesame oil
- 500g turkey mince (2% fat)
- 3cm fresh root ginger, peeled and grated
- 1 large garlic clove, crushed
- 4 spring onions, finely chopped
- 2 tbsp honey
- 2 tbsp light soy sauce
- 1 tbsp sriracha sauce
- 300g orzo
- juice of 1 lime
- 500ml boiling water
- handful of fresh coriander, roughly chopped
Method
Heat one tablespoon of the sesame oil in a large frying pan over a medium–high heat.
When the oil is hot, add the turkey mince and break it up with a wooden spoon or spatula.
Fry for 10–12 minutes until golden brown and crispy.
Add the ginger, garlic and spring onions to the pan and fry for another minute.
Stir in the honey, soy sauce and sriracha then cook for a further two minutes.
In a separate pan over a medium heat, add the remaining tablespoon of sesame oil and then the orzo and gently fry for one minute.
Pour in the boiling water and leave the orzo to simmer for 14 minutes or until al dente.
Drain the orzo and mix with the lime juice.
Serve the orzo on four plates and spoon the turkey mince mixture on top, with a garnish of chopped coriander.
Recipe extracted from Tasty High Protein by Fraser Reynolds (Ebury Press, 2023). Photography by Dan Jones
