If you’re new to cooking and looking to keep your weight loss journey on track, a simple stir fry recipe is the perfect place to start. By combining some lean protein, a few non-starchy veggies and low sodium teriyaki sauce or spice blend, you can easily create a nutritious meal for the whole family. Make your dinner meal prep even easier by utilizing frozen ingredients that take away the majority of the prep work. Start off your healthy stir fry saga with this easy teriyaki twist on classic takeout, then explore these other tasty and healthy stir fry recipes. >
This stir fry is made easy with a variety of frozen and pantry ingredients. Premade, frozen turkey meatballs and a bag of frozen stir-fried vegetables cut down your meal prep time drastically. Low sodium teriyaki sauce and ground ginger add delicious pantry-friendly flavor. We do use freshly minced garlic in this recipe. However, feel free to swap in garlic powder if you don’t have fresh cloves on hand.
According to Shōgun Japanese Steakhouse, “teriyaki became popular in the United States during the 1960s when Japanese immigrants settled in Hawaii.” This tasty sauce is a great way to add big flavor with little calories. Just make sure to choose a reduced sodium option, as regular varieties can be quite high in salt. We have plenty of meals in our recipe section that feature this tasty, tangy topping, such as our Spicy Teriyaki Tuna Steak, Teriyaki Chicken Sushi Burrito and 4-Ingredient Spicy Pineapple Teriyaki Pork.
To make this mighty meatball meal, get started by thawing one pound of frozen turkey meatballs. Choose a brand that is free of sauce or other ingredients that are high in calories and fat. Next, heat one teaspoon of canola oil in a large skillet set to medium-high heat. Cook the turkey meatballs until they are brown on the outside and completely heated through the inside. Set them aside to work on your veggies.
Thaw four cups of a frozen stir fry vegetable blend of your choice. We used a mix of bell peppers, broccoli, carrots, water chestnuts and baby corn. However, you can use any variety that you enjoy. Just be sure to select a bag that doesn’t contain any added sauce or oil. Heat two teaspoons of canola oil in a large skillet and add in your thawed vegetables with two cloves of minced garlic and a half-teaspoon of ground ginger. Cook your frozen veggies until they are heated through, then add your meatballs and reduced sodium teriyaki sauce. Gently stir the dish to cover all the ingredients in the teriyaki sauce, then serve it over a serving of brown rice or rice noodles.
The Leaf Pro Tip: If you don’t want to use frozen turkey meatballs, feel free to peruse our healthy recipe section on The Leaf Weight Loss Blog for homemade options! From beef or turkey to vegetarian, we have a meatball recipe for every palate. Click the link below for 10 meatball recipes for your weight loss menu:
For a healthy stir fry hack, mix in some fresh vegetables with your frozen ones. This is a great way to use up what you have on hand before it spoils and it also adds some freshness to the dish. If you’re following a low carb diet, you can keep the carb count lower by swapping in riced cauliflower instead of brown rice. If you’re planning on making this a noodle dish, you can also substitute rice noodles with spiralized zucchini, carrots or bell peppers. Looking for more diet-friendly, low carb swaps? Here are eight easy options! >
The showstopper in this tasty teriyaki dish is the flavorful and protein-packed turkey meatballs. Turkey is a great PowerFuel for your weight loss meal plan. Not only is it low in calories but it’s also rich in protein, selenium, zinc, phosphorus and B vitamins, says Healthline. They explain that a high protein diet keeps you satisfied and might help with weight loss efforts. According to Medical News Today, “Removing the skin of a turkey also removes much of the fat content.” Turkey is very versatile and can be used in many delicious and nutritious ways on your Nutrisystem weight loss program. Check out these 10 terrific turkey recipes below:
- Home-Cooked Turkey Meatloaf >
- Instant Pot Holiday Turkey Breast >
- Turkey, Apple & Swiss Waffle Sandwich >
- Sweet and Spicy Turkey Jerky >
- Roasted Red Pepper & Turkey Pinwheel Wraps >
- Turkey and Onion Pierogies >
- Crunchy Turkey Taco Wrap >
- Italian Turkey and Mozzarella Burger >
- Turkey and Goat Cheese Wrap >
- Caprese Turkey Burger >
One serving of this Teriyaki Meatball Stir Fry contains 407 calories. It counts as one SmartCarb, two PowerFuels, two Extras and one Vegetable on the Nutrisystem program. You can easily keep track of all of this in the NuMi app with just a few simple taps. NuMi makes it easy to stay on top of your daily food, water and exercise. Click here to log this recipe in the NuMi app. >
If you haven’t started using a food journal yet, add this to your healthy to-do list! Keeping track of your food intake can help stick to your meal plan and reach your weight loss goals. Consider using a personal online food journal like the NuMi app! In addition to providing an organized place to log your meals and snacks, you can also set daily reminders, participate in fun tracking challenges and even shop for your favorite foods a la carte. Many Nutrisystem members have lost weight with help from this amazing app. Learn more about NuMi here: NuMi 101: A Comprehensive Guide to Our Free Tracking App >
No time for cooking? Not a problem! Let Nutrisystem do the cooking for you with delicious meals featuring tasty turkey. Stock up your freezer with frozen favorites like our Turkey Sausage and Egg Muffin, Roasted Turkey Medallions and Italian Sausage and Turkey Pepperoni Pizza. If you don’t have much freezer space, we also make pantry friendly options that are shelf-stable, such as Mac and Cheese with Turkey Sausage and Turkey and Stuffing. Click here to fill your kitchen with healthy, high protein meals! >
Looking for a healthy meal delivery service? We’re here for you! Learn more about Nutrisystem meal plans >
Calories per Serving: 407
On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 2 Extras and 1 Vegetable
- 1 lb. frozen turkey meatballs, thawed
- ¼ cup + 2 Tbsp. teriyaki sauce, reduced sodium
- 2 cloves garlic, minced
- 4 cups frozen stir fry vegetables (i.e. bell peppers, broccoli, carrots, water chestnuts, baby corn), thawed
- ½ tsp. ground ginger
- 1 Tbsp. canola oil, divided
- 2 cups brown rice or rice noodles, cooked
- Heat 1 teaspoon of the canola oil in a skillet set to medium-high heat. Cook thawed meatballs until brown on the outside and heated through. Set aside.
- Add remaining 2 teaspoons of canola oil to a skillet. Add in thawed vegetables, garlic and ginger. Cook until heated through.
- Add meatballs and teriyaki sauce and stir until combined.
- Pair stir fry with brown rice or rice noodles.