Last Updated on January 14, 2025 by Arif Chowdhury
If you’re on a journey to eat healthier and lose weight, you might think that means sacrificing flavor. But what if I told you that you can whip up something both delicious and nutritious?
Meet the Turkey and Brussels Sprouts Stir-Fry with Coconut Aminos—a delightful recipe that’s not just good for your waistline but also tantalizing for your taste buds.
Packed with protein and fiber, this dish makes for a satisfying meal that won’t leave you feeling deprived.
Why Choose Brussels Sprouts?
Brussels sprouts often get a bad rap, but these little green gems are a nutritional powerhouse. A cup of cooked Brussels sprouts contains about 38 calories and 4 grams of fiber, making them a fantastic addition to any weight loss plan.
They’re also rich in vitamins C and K, which play crucial roles in maintaining a healthy immune system and strong bones.
A study published in the Journal of Nutrition found that increasing vegetable intake, particularly cruciferous vegetables like Brussels sprouts, can reduce the risk of obesity-related diseases.
This means incorporating more of these leafy delights into your meals can be beneficial for your health—something to keep in mind the next time you’re at the grocery store!
Ingredients: What You’ll Need
This recipe serves 4 people and takes approximately 30-35 minutes from start to finish. Here’s what you’ll need:
For the Stir-Fry:
- 1 pound ground turkey (lean)
- 4 cups Brussels sprouts, trimmed and halved
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 2 tablespoons coconut aminos
- 1 tablespoon olive oil or coconut oil
- Salt and pepper to taste
- Optional: Red pepper flakes for a kick
- Optional: Sesame seeds for garnish
For Serving:
- Cooked brown rice or quinoa (optional, not included in calorie count)
Step-by-Step Cooking Instructions
Step 1: Prep Your Ingredients (5-10 minutes)
- Wash the Brussels sprouts: Rinse them under cold water to remove any dirt and grit.
- Trim and halve: Cut off the stem ends and slice each Brussels sprout in half.
- Slice the onion: Aim for thin, even slices for consistent cooking.
- Mince the garlic and ginger: A fine mince will help release their flavors throughout the dish.
Step 2: Cook the Turkey (10 minutes)
- Heat the oil: In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat.
- Add the turkey: When the oil is hot, add the ground turkey. Cook for about 5-7 minutes, breaking it apart with a spoon until it’s no longer pink.
- Season: Add salt and pepper to taste. If you like some heat, toss in a pinch of red pepper flakes.
Step 3: Stir-Fry the Vegetables (10 minutes)
- Add the onion: Once the turkey is cooked, add the sliced onion to the skillet and stir-fry for about 2-3 minutes until they start to soften.
- Incorporate garlic and ginger: Add the minced garlic and ginger, stirring for another 1-2 minutes until fragrant.
- Add the Brussels sprouts: Toss in the halved Brussels sprouts and stir well to combine.
- Cook until tender: Stir-fry for about 5-7 minutes until the Brussels sprouts are tender but still vibrant green. If they start to brown too much, you can add a splash of water to steam them slightly.
Step 4: Add Coconut Aminos (2 minutes)
- Stir in the coconut aminos: Pour the 2 tablespoons of coconut aminos over the turkey and vegetable mixture. Stir well to coat everything evenly.
- Final adjustments: Taste and adjust seasoning with more salt, pepper, or red pepper flakes if desired. Cook for another 1-2 minutes to let the flavors meld.
Step 5: Serve and Enjoy (3 minutes)
- Plate the stir-fry: Serve the turkey and Brussels sprouts warm. If you like, top with sesame seeds for a bit of crunch and garnish.
- Optional side: For a more filling meal, serve over a bed of cooked brown rice or quinoa.
Nutritional Benefits of This Dish
This Turkey and Brussels Sprouts Stir-Fry with Coconut Aminos isn’t just delicious; it’s also loaded with health benefits:
- Lean Protein: Ground turkey is an excellent source of lean protein, which helps build muscle and keeps you feeling full longer. Studies show that a higher protein intake can assist with weight loss by promoting satiety.
- Low in Calories: This dish clocks in at around 250 calories per serving (without rice), making it a great choice for those tracking their calorie intake.
- Rich in Nutrients: With the addition of Brussels sprouts, you’re also getting a good dose of antioxidants and vitamins that support overall health. Research indicates that a diet high in vegetables can lower the risk of chronic diseases.
Tips for Making It Your Own
One of the great things about stir-fries is their versatility. Here are a few ideas to make this recipe your own:
- Add More Veggies: Feel free to toss in other vegetables like bell peppers, snap peas, or carrots for added color and nutrition.
- Switch Up the Protein: If you’re not a fan of turkey, try chicken, shrimp, or even tofu for a plant-based version. Just adjust the cooking time accordingly.
- Experiment with Flavors: Coconut aminos can be substituted with low-sodium soy sauce or tamari for a different flavor profile. You can also add a dash of sesame oil for an extra layer of richness.
Storing and Reheating
If you find yourself with leftovers (which is rare because this dish is so good!), you can easily store it in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it up in the microwave or on the stovetop until heated through.
A Tasty Step Towards Your Goals
There you have it—a delightful Turkey and Brussels Sprouts Stir-Fry with Coconut Aminos Weight Loss Recipe that’s sure to become a staple in your kitchen.
Not only is it easy to make, but it also packs a nutritional punch that supports your health goals without sacrificing flavor. Whether you’re enjoying it for lunch or dinner, this dish is a fantastic way to nourish your body and satisfy your cravings.
So, gather your ingredients, roll up your sleeves, and let’s get cooking! Your taste buds will thank you, and your waistline will too.