Heart-Healthy Savory Meat and Rice Pilaf
Savor the goodness of a wholesome and flavorful meal with this Heart-Healthy Savory Meat and Rice Pilaf recipe! Crafted with lean ground turkey, fiber-rich brown rice, and a medley of vibrant vegetables like carrots, celery, and red bell pepper, this nutritious dish is perfect for a balanced weeknight dinner. Infused with aromatic garlic, onion, and dried thyme, and simmered in low-sodium chicken broth, this one-skillet meal keeps your taste buds happy and your heart healthy. Topped with fresh parsley, it’s as visually appealing as it is delicious. Ready in just 45 minutes and packed with healthy and satisfying ingredients, this easy-to-make pilaf is a delicious way to enjoy a low-fat and nutrient-dense meal that the entire family will love.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 pound Lean ground turkey
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 cup Brown rice
- 2 cups Low-sodium chicken broth
- 2 medium Carrots, diced
- 2 Celery stalks, diced
- 1 Red bell pepper, diced
- 1 cup Frozen peas
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground turkey and cook, stirring frequently, until browned and cooked through, about 5-7 minutes. Transfer the cooked turkey to a plate and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and minced garlic, sautéing for about 2-3 minutes until the onion becomes translucent.
Stir in the brown rice and continue to sauté for another 2-3 minutes to lightly toast the rice.
Pour in the low-sodium chicken broth and bring the mixture to a boil. Reduce the heat to low and cover the skillet.
After 15 minutes of simmering, add the diced carrots, celery, red bell pepper, and frozen peas to the skillet. Stir in the dried thyme, salt, and black pepper.
Cover the skillet again and continue to simmer for an additional 15 minutes or until the rice and vegetables are tender and all the liquid has been absorbed.
Once cooked, return the browned turkey to the skillet, gently stirring to combine and heat through for about 2-3 minutes.
Remove from heat and let the pilaf rest for 5 minutes. Sprinkle with chopped fresh parsley before serving and enjoy your heart-healthy meal.
Nutrition Facts
Calories |
1436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.3 g | 84% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 3068 mg | 133% | |
| Total Carbohydrate | 113.6 g | 41% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 32.1 g | ||
| Protein | 113.3 g | 227% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 3024 mg | 64% | |
*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.
