Lunch

Turkey and Broccoli Stir-Fry with Oyster Sauce

Name: Turkey and Broccoli Stir-Fry with Oyster Sauce
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 180 g Turkey breast; 150 g Broccoli; 80 g Red pepper; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; 1 tbsp, about 15 g Soy sauce; 1 tbsp, about 15 g Oyster sauce; 5 g Cornflour; 8 g Rapeseed oil; 150 g Cooked white rice

Strips of turkey breast velveted with cornflour and stir-fried with broccoli, red pepper and oyster sauce, over rice. 54 g of protein.

Calories: 581kcal
Protein: 54g
Fat: 11g
Carbs: 65g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Molluscs
Soya

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Turkey breast180 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Broccoli150 g
Red pepper80 g
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Soy sauce1 tbsp, about 15 g
Oyster sauce1 tbsp, about 15 g
Cornflour5 g
Rapeseed oil8 g
Cooked white rice150 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.

Method

Toss the turkey strips with the cornflour and the soy sauce and leave for five minutes while you cut the broccoli into small florets and the pepper into strips.
Get the oil smoking hot in a wok and fry the turkey for three minutes, turning once, until browned. Lift out.
Add the broccoli with two tablespoons of water and stir-fry for three minutes until bright green, then the pepper, garlic and ginger for one minute.
Return the turkey with the oyster sauce, toss for thirty seconds and serve over the rice.

Worth knowing

The cornflour coating is what keeps turkey breast from turning to cardboard in a hot pan. Five grams is enough; it should look dusted, not battered.
Oyster sauce carries molluscs, soya and gluten flags. Tamari and a teaspoon of honey give a similar sweet-salty finish with only a soya flag.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.