Spicy Turkey and Green Bean Stir-Fry

Gluten Free
Dairy Free
Health score
33%
Spicy Turkey and Green Bean Stir-Fry
30 min.
4
517kcal

Suggestions

Ingredients

  • 0.8 pound percent ground turkey lean
  • 1.5 cups rice 
  • teaspoons asian chile paste such as sambal oelek
  • teaspoons cornstarch 
  • cup chicken broth fat-free low-sodium
  • clove garlic minced
  • 1.5 pounds green beans trimmed
  • tablespoons soya sauce low-sodium
  • small half-sour pickle finely chopped
  • tablespoon rice vinegar dry (not seasoned)
  • 0.5 teaspoon sugar 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • whisk
  • pot
  • wooden spoon
  • broiler

Directions

  1. Bring a large pot of water to a boil. Stir in the rice, cover and boil until tender, about 18 minutes; drain well and keep warm.
  2. Meanwhile, preheat the broiler. Toss the green beans, 1 1/2 tablespoons vegetable oil and the sugar on a rimmed baking sheet. Broil, stirring once, until the beans are tender and charred, about 8 minutes.
  3. Heat the remaining 1 1/2 tablespoons vegetable oil in a large skillet over high heat.
  4. Add the turkey and cook, breaking it up with a wooden spoon, until browned, 3 minutes.
  5. Add the garlic, pickle and chile paste and cook until the garlic is slightly golden, about 3 minutes.
  6. Whisk the chicken broth, soy sauce, sherry and cornstarch in a bowl.
  7. Add the green beans to the skillet with the turkey mixture and cook, stirring, 1 minute.
  8. Add the soy sauce mixture and cook, stirring occasionally, until the sauce thickens slightly, about 3 minutes.
  9. Serve with the rice.
  10. Photograph by Christopher Testani

Nutrition Facts

Calories517kcal
Protein23.08%
Fat22.58%
Carbs54.34%

Properties

Glycemic Index
64.32
Glycemic Load
37.15
Inflammation Score
-8
Nutrition Score
27.048260792442%

Flavonoids

Luteolin
0.22mg
Kaempferol
0.77mg
Myricetin
0.23mg
Quercetin
4.66mg

Nutrients percent of daily need

Calories:516.65kcal
25.83%
Fat:13.12g
20.19%
Saturated Fat:2.3g
14.36%
Carbohydrates:71.04g
23.68%
Net Carbohydrates:65.36g
23.77%
Sugar:6.6g
7.33%
Cholesterol:46.78mg
15.59%
Sodium:438.29mg
19.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.17g
60.33%
Vitamin K:93.57µg
89.11%
Manganese:1.18mg
59.04%
Vitamin B3:11.57mg
57.85%
Vitamin B6:1.12mg
55.88%
Selenium:30.52µg
43.6%
Phosphorus:372.68mg
37.27%
Vitamin C:21.58mg
26.16%
Vitamin A:1216.9IU
24.34%
Magnesium:91.85mg
22.96%
Fiber:5.68g
22.72%
Potassium:791.22mg
22.61%
Vitamin B2:0.34mg
20.3%
Zinc:2.81mg
18.72%
Vitamin B5:1.87mg
18.69%
Folate:73.02µg
18.25%
Copper:0.36mg
18.1%
Iron:3.26mg
18.09%
Vitamin B1:0.25mg
16.8%
Vitamin E:1.72mg
11.46%
Calcium:96.79mg
9.68%
Vitamin B12:0.49µg
8.21%
Vitamin D:0.34µg
2.27%