Name: Turkey and broccoli rice bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 3 tbsp white rice; 1/2 cup water; 6 oz 99% lean ground turkey; 5 oz broccoli, finely chopped; 1/2 tsp canola oil; 2 cloves garlic, minced; 2 1/2 tsp fresh ginger, grated; 2 3/4 tsp low sodium soy sauce; 1/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

392 calories

Protein: 47g; 47% of calories
Carbs: 40g; 40% of calories
Fat: 6g; 13% of calories

Instructions

Prep 15 min · Cook 20 min

Combine the rice and water in a small pot. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes.
While the rice cooks, heat the canola oil in a 12-inch skillet over medium high heat. Add the ground turkey, salt, and pepper. Cook for 5 minutes, breaking the meat into small crumbles with a spoon. Done when 165°F and opaque in the center.
Add the broccoli, garlic, and ginger to the skillet. Stir fry for 5 to 6 minutes until the broccoli is tender and vibrant.
Fluff the cooked rice with a fork and add it to the skillet along with the soy sauce. Toss everything together for 2 minutes to heat through and coat the rice and turkey evenly.

Nutrition

Ingredients

Instructions

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