Chicken & turkey· GF · DF

Ginger-Soy Turkey & Green Beans

Name: Ginger-Soy Turkey & Green Beans
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 500g turkey mince (2% fat); 250g green beans, 2cm lengths; 200g courgette, 1cm dice; 200g carrot, grated; 150g frozen edamame; 50g spring onions, sliced; 25g fresh ginger, grated; 30ml tamari or soy sauce; 15ml maple syrup; 10g cornflour; 10ml rapeseed oil; 2 cloves garlic, crushed; 150ml water

Quick, savoury turkey mince with lots of ginger, green beans, edamame and carrot in a light soy glaze.

makes 19 blocks, about 40p each

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BatchJoy

batchjoy.com/recipes/ginger-soy-turkey-and-green-beans/

Illustration of a bowl of Ginger-Soy Turkey & Green Beans

Time: 35 min15 min prep · 20 min cook
Makes: 19 blocks
Cost per blockPer block: 40p
Calories per blockCalories: 60 kcal
Fibre per blockFibre: 1.4g

You’ll need

Batch size

blocks

500gturkey mince (2% fat)
250ggreen beans, 2cm lengths
200gcourgette, 1cm dice
200gcarrot, grated
150gfrozen edamame
50gspring onions, sliced
25gfresh ginger, grated
30mltamari or soy sauce
15mlmaple syrup
10gcornflour
10mlrapeseed oil
2 clovesgarlic, crushed
150mlwater

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Jasmine rice · Rice noodles · Lettuce cups with grated carrot

Method

Step 1: Brown the turkey in the oil over a high heat for 8 minutes until golden in places.
Step 2: Add the garlic, ginger and carrot for 2 minutes, then the green beans and courgette for 5 minutes.
Step 3: Mix the tamari, maple syrup, cornflour and water and pour in. Add the edamame and simmer 4 minutes until glossy.
Step 4: Off the heat, stir in the spring onions.
Step 5: Cool quickly and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	60	7.4g	4.8g	1.5g	1.4g	0.32g
Per 3 blocks	180	22.2g	14.4g	4.5g	4.2g	0.96g

Cook’s notes

Ginger is one of the most reflux-friendly flavours there is.
Keep the beans just tender; they soften more on reheating.
Use tamari if you need it gluten-free.

Serve it

Jasmine rice · Rice noodles · Lettuce cups with grated carrot.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 180 kcal and 22.2g protein before rice, bread or potatoes.

Ginger-Soy Turkey & Green Beans questions

Can I use chicken or pork mince?

Chicken mince or lean pork mince works the same way. Brown it well over a high heat before adding the ginger and veg.

Why brown the turkey over a high heat?

Turkey mince is very lean and gives off liquid as it cooks. A hot pan drives that off quickly so it browns in places instead of stewing, which adds flavour to the glaze.

Why is the carrot grated?

Grated carrot cooks through in a couple of minutes and melts into the glaze, so it sweetens the sauce and bulks out the mince.