Szechuan Green Bean Stirfry with Minced Turkey – 80 Twenty Nutrition

Szechuan Green Bean Stirfry with Minced Turkey

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Garlicky green bean and minced pork stirfry is one of my go-to items when I have Chinese food.  I was recently craving this delicious dish but wanted to make a healthier version. I substituted the pork for extra lean ground turkey and cut down on the oil and created a great copycat version of this yummy takeout staple. This Szechuan Green Bean Stirfry with Minced Turkey is low carb, gluten-free, dairy-free and paleo. It’s packed with protein from the tasty turkey and is rich in iron and vitamin B12.

Szechuan Green Bean Stirfry with Minced Turkey - this healthier spin on Chinese takeout is gluten-free, low carb, paleo and dairy free! Recipe by Christy Brissette, media dietitian, 80 Twenty Nutrition

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 Nutrition Benefits of Green Beans

  • In just 1 cup of green beans, you’re getting 3 grams of fiber and only 30 calories! Green beans are rich in vitamin K which plays a role in blood clotting and bone strength, helping to prevent osteoporosis.
  • Green beans are rich in antioxidants called carotenoids, the same type we usually see in bright orange vegetables such as carrots. Surprisingly, green beans are just as high in carotenoids as orange vegetables, but we don’t see the orange color because the chlorophyll in green beans gives them their vibrant green shade.
  • One of the carotenoids in green beans is called lutein.  Lutein protects the eyes from free radical damage, preventing cataracts and macular degeneration, or worsening eyesight as you get older.

Does Cooking Green Beans Destroy Their Nutrients?

  • It all depends on the cooking method you use and the temperature you cook at. Cooking your vegetables in water (such as boiling or blanching) causes your green beans to lose some of their antioxidants into the water. That’s why sautéing or stir frying at a medium to medium-high heat for a few minutes is better for retaining the antioxidants in green beans.

Should I Use Canned or Frozen Green Beans?

  • Because the canning process uses heat, frozen green beans are often higher in nutrients than canned versions. Check labels to be sure your green beans don’t have any salt, sauces or preservatives added to them. Better yet, go fresh whenever possible for better taste, texture and “snap”!

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Szechuan Green Bean Stirfry with Minced Turkey - this healthier spin on Chinese takeout is gluten-free, low carb, paleo and dairy free! Recipe by Christy Brissette, media dietitian, 80 Twenty Nutrition

Szechuan Green Bean Stir Fry with Minced Turkey

Looking for more healthy versions of Chinese takeout and Thai restaurant favorites? Try my recipes for Cauliflower Fried Rice with Spicy Shrimp, Pad Thai with Zoodles and Crispy Tofu Bites!

Cauliflower Fried Rice

Pad Thai with Zoodles - vegan, low carb and gluten free - Christy Brissette media dietitian 80 Twenty Nutrition - Toronto and Los Angeles

Finger Lickin' Tofu Nuggets with Sriracha - vegan, gluten-free, dairy-free, high in protein - Christy Brissette, media dietitian, 80 Twenty NutritionChristy Brissette media dietitian 80 Twenty Nutrition

Szechuan Green Bean and Minced Turkey Stirfry

This mouthwatering stirfry is low carb, gluten-free, dairy-free and paleo. It's packed with protein from the tasty turkey and the tender crisp vegetables and savory sauce make this a delicious and healthy meal. Plus, it's ready in 15 minutes!
Servings 6
Prep Time 3 minutes
Cook Time 15 minutes
Total Time 18 minutes

Ingredients
  

  • 1 tbsp sesame oil
  • 12 oz extra lean ground turkey (340 grams)
  • 5 garlic cloves minced
  • 1 lb green beans cleaned and sliced in half
  • 2 Bell peppers diced (red, yellow or orange)
  • 3 scallions diced
  • 2 tbsp oyster sauce (gluten-free)
  • 2 tbsp Tamari
  • 2 tbsp Lime juice
  • 2 tbsp sriracha (optional)
  • sesame seeds

Instructions
 

  • Heat a wok or frying pan over medium-high heat. Add 1/2 tbsp of the sesame oil and add the ground turkey, letting it brown on both sides before breaking up into smaller pieces (about 6 minutes). Add the remaining 1/2 tbsp of sesame oil and then add the garlic. Saute until golden.
  • Add the beans, bell peppers and scallions and cover with the oyster sauce, tamari, lime juice and sriracha (if using). Stir well. Add 1 tbsp of water and cover, letting the veggies steam until tender crisp (about 5 minutes).
  • Top with a sprinkle of sesame seeds. Enjoy!
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