Heart-Healthy Arroz Cubana
Transform your mealtime with this "Heart-Healthy Arroz Cubana," a wholesome twist on the beloved Cuban-inspired classic. Featuring fiber-packed brown rice and lean ground turkey, this recipe delivers all the comforting flavors you adore while staying low in saturated fat and sodium. Sweet, caramelized slices of golden plantains add a delightful balance, while the sunny-side-up eggs provide a hearty finish. Infused with a fragrant blend of cumin, garlic, and a touch of low-sodium soy sauce, this nutrient-rich dish is perfect for health-conscious foodies looking to enjoy a flavorful, balanced meal. Ready in under an hour, this dish is as easy to make as it is satisfying, ideal for family dinners or meal prep.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 tablespoon Olive oil
- 0.5 pound Ground lean turkey
- 1 Small onion
- 2 Garlic cloves
- 2 tablespoons Tomato paste
- 1 tablespoon Low-sodium soy sauce
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Salt
- 2 Medium plantains
- 1 teaspoon Extra virgin olive oil
- 3 Eggs
- 2 tablespoons Chopped parsley
Instructions
Rinse the brown rice under cold water. In a medium saucepan, combine the rice and water, bring to a boil, then reduce heat to low and cover. Cook for 30-35 minutes until the rice is tender and water is absorbed, then fluff with a fork.
While the rice cooks, heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the chopped onion and minced garlic, sauté for 2-3 minutes until fragrant.
Add the ground lean turkey to the skillet and cook for approximately 5-7 minutes or until browned, breaking it up with a spatula.
Stir in the tomato paste, low-sodium soy sauce, ground cumin, black pepper, and salt. Cook for another 2-3 minutes, allowing the flavors to meld.
Peel and slice the plantains diagonally. Heat 1 teaspoon of extra virgin olive oil in a separate skillet over medium-high heat. Fry the plantain slices for 2 minutes on each side or until golden brown, then remove and drain on paper towels.
In the same skillet used for the turkey, crack the eggs and fry them sunny side up to your desired doneness.
To serve, divide the cooked rice among four plates. Top with the turkey mixture, then place the fried plantain slices alongside. Add a fried egg on top of each serving and garnish with chopped parsley.
Nutrition Facts
Calories |
1543 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.2 g | 81% | |
| Saturated Fat | 15.2 g | 76% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 739 mg | 246% | |
| Sodium | 1536 mg | 67% | |
| Total Carbohydrate | 179.0 g | 65% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 38.5 g | ||
| Protein | 76.8 g | 154% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 234 mg | 18% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 3177 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
