Ground Turkey and Brussels Sprouts: A 30-Minute Skillet Meal
By Felix Grant
Prep
10 min
Cook
20 min
Total
30 min
Servings
4
Level
Easy
Choose firm Brussels sprouts without yellow or other loose leaves for your skillet meal with ground turkey. Slice the Brussels sprouts along the stem where the leaves attach to promote browning. This meal is a good option for me when I want a dish with Brussels sprouts and browned ground turkey and garlic sauce in the same skillet.
I cook 93/7 ground turkey here. The meat stays moist when cooked and doesn't release much oil in the pan. To cook Brussels sprouts, place them flat-side down in a single layer in the pan without stirring for 4 to 5 minutes to brown. Moving them early will otherwise leave them pale.
The sauce contains low-sodium soy sauce and rice vinegar. Red pepper flakes, toasted sesame oil, and garlic are stirred into the pan. The sauce is cooked for 1 to 2 minutes before serving. Use the sauce to coat turkey and sprouts. I prefer to use the entire amount of red pepper flakes, but they can be left out if desired.
Serve the skillet dish as is or with white or brown rice or quinoa or cauliflower rice. Serve bread on the side to soak up sauce from the skillet. Serve the skillet dish right away to enjoy browned edges on the Brussels sprouts.
Reasons to make this
- Cooked Brussels sprouts have a browned surface and flavor that pairs well with other savory sauces. Brussels sprouts are bitter.
- 93/7 ground turkey is high enough in fat to stay moist when cooking but not so high in fat that much grease accumulates in the pan when cooking.
- A pound of sprouts yields four servings when combined with a pound of turkey.
- Garlic flavors the turkey. Rice vinegar and toasted sesame oil flavor the sauce without many other ingredients.
- Avocado oil is a suitable cooking oil for medium-high heat. Olive oil is also a suitable cooking oil if you do not have other options and only have olive oil.
- A few ingredients make it taste like balsamic vinegar. Other flavors include cheese and Italian and chipotle smokiness.
Ingredients
- •1 tbsp avocado oil (or olive oil)
- •1 lb Brussels sprouts (trimmed and halved)
- •1 lb ground turkey (93/7 lean)
- •½ cup yellow onion (chopped)
- •3 cloves garlic (minced)
- •¼ cup low-sodium soy sauce (or tamari)
- •1 tbsp rice vinegar
- •1 tsp toasted sesame oil
- •¼ tsp red pepper flakes (optional, adjust to taste)
Instructions
- 1
Heat the avocado oil in a large skillet over medium-high heat. Add the Brussels sprouts in a single layer with the cut sides down. Cook for 4-5 minutes without moving them, until deeply browned and caramelized. Stir and cook for another 2-3 minutes, then remove the sprouts from the skillet and set aside.
- 2
Add the ground turkey to the same skillet. Break it apart with a spoon and cook until browned and cooked through, about 5-7 minutes. Drain any excess fat.
- 3
Add the chopped onion to the turkey and cook for 3-4 minutes until softened. Stir in the garlic and red pepper flakes, then cook for another minute until fragrant.
- 4
Whisk the soy sauce, rice vinegar, and toasted sesame oil together in a small bowl.
- 5
Return the seared Brussels sprouts to the skillet. Pour in the sauce and toss everything together. Simmer for 1-2 minutes, until the sauce has slightly thickened and coats the turkey and sprouts. Serve immediately.
FAQ
Nutrition (per serving)
Calories
385
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