Meals · High Protein
Turkey Breast Stir-Fry with Vegetables (46g Protein)
This quick weeknight stir-fry delivers 55 grams of protein and 564 calories per serving. Velveted turkey breast stays tender and juicy alongside crisp broccoli, snap peas, and bell peppers in a ginger-soy sauce, all ready in 20 minutes for two.
Nutrition per serving
- Protein
- 46 g
- Calories
- 400
- Carbs
- 53 g
- Fat
- 16 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 12 oz turkey breast cutlets — sliced into 1/4-inch strips
- 1 tbsp cornstarch — for velveting
- 1 large egg white — for velveting
- 2 tbsp sesame oil — divided
- 2 cups broccoli florets
- 1 cup sugar snap peas — strings removed
- 1 medium red bell pepper — sliced thin
- 3 cloves garlic — minced
- 1 tbsp fresh ginger — minced
- 3 tbsp soy sauce — low-sodium
- 1 tbsp rice vinegar
- 1 tbsp honey
- 1/4 cup chicken broth
- 3/4 cup white rice — uncooked, yields ~1.5 cups cooked
Steps
- Velvet the turkey: In a medium bowl, combine turkey strips with egg white, cornstarch, 1 teaspoon sesame oil, and a pinch of salt. Mix until evenly coated. Let sit 15 minutes while you prep vegetables.
- Make the sauce: Whisk together soy sauce, rice vinegar, honey, and chicken broth in a small bowl. Set aside.
- Cook rice according to package directions.
- Heat 1 tablespoon sesame oil in a large wok or 12-inch skillet over high heat until shimmering. Add turkey in a single layer. Don't crowd the pan. Cook without moving for 1 minute until edges turn white, then stir-fry 2-3 minutes until cooked through. Transfer to a plate.
- Add remaining sesame oil to the wok. Add broccoli and 2 tablespoons water. Cover and steam 2 minutes until bright green.
- Uncover and add snap peas and bell pepper. Stir-fry 2 minutes until crisp-tender.
- Push vegetables to the sides. Add garlic and ginger to the center. Cook 30 seconds until fragrant.
- Return turkey to the wok. Pour in sauce. Toss everything together and cook 1 minute until sauce thickens slightly and coats the ingredients.
- Serve immediately over rice, dividing evenly between two bowls.
Why This Works
Turkey breast is exceptionally lean. 22g protein per 100g raw with only 1g fat (USDA #171506). That leanness is a double-edged sword: great for macros, terrible for texture if overcooked. The velveting technique solves this. Coating the turkey strips in egg white and cornstarch creates a thin barrier that insulates the meat from direct high heat. As Serious Eats explains, this coating 'provides a barrier to allow for more gentle cooking in a high heat environment.' The egg white proteins set quickly, sealing in moisture, while cornstarch adds a silky texture. The 15-minute rest lets the coating adhere properly. Skip it and the coating slides off during cooking. Cook to 165°F internal.
The Velveting Window
Velveting works because of timing. Marinate too short (under 10 minutes) and the coating won't adhere. Marinate too long (over 30 minutes) and the alkaline egg white begins to break down the meat fibers, creating a mealy texture. The 15-minute sweet spot gives the cornstarch time to absorb moisture and form a paste that clings to the turkey. When it hits the hot oil, this paste instantly sets into a thin, protective shell. The turkey inside essentially poaches in its own juices rather than frying directly.
Make It Your Own
Swap broccoli for broccolini or asparagus. Both have similar cook times. Add water chestnuts for crunch or shiitake mushrooms for umami depth. For more heat, stir in 1 teaspoon chili crisp or a splash of sriracha at the end. If you don't have turkey breast, chicken breast works identically (same 22g/100g protein, same velveting time). To make it lower-carb, serve over cauliflower rice instead of white rice.
Sources Research-Backed
Frequently Asked Questions
How long does turkey stir-fry keep in the fridge?
Store in an airtight container for 3-4 days refrigerated. The vegetables will soften slightly but the turkey stays tender thanks to the velveting coating. Reheat in a hot skillet for 2-3 minutes to restore some crispness.
Do I need a wok for turkey stir-fry?
No, a 12-inch carbon steel or nonstick skillet works well. The key is high heat and working in batches. Don't crowd the pan. A flat-bottomed pan actually provides more even contact with home stovetops than a traditional round-bottomed wok.
Is turkey stir-fry keto-friendly?
Yes, when served over cauliflower rice instead of white rice. The turkey and vegetables alone have about 12g net carbs per serving. Skip the rice entirely for an even lower-carb option. The ginger-soy sauce adds flavor without significant carbs.
