Heart-Healthy Savoury Rice with Ground Meat
Elevate your weeknight dinner routine with this Heart-Healthy Savoury Rice with Ground Meat, a wholesome and flavorful one-pan dish that's packed with nutrition! Featuring nutty brown rice, lean ground turkey or chicken, and an array of vibrant vegetables like red bell peppers, carrots, and peas, this recipe delivers on both taste and nutritional value. Seasoned with aromatic spices like cumin, paprika, and oregano, the dish is cooked in low-sodium chicken broth for maximum flavor without excess sodium. Perfect for busy cooks, this 55-minute recipe comes together effortlessly and pairs heart-healthy olive oil with fresh parsley for a finishing touch. Serve this well-balanced meal as a satisfying entrée, ideal for feeding the whole family or meal prepping for the week.
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 pound lean ground turkey or chicken
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic clove, minced
- 1 medium red bell pepper, diced
- 1 medium carrot, diced
- 2 cups low-sodium chicken broth
- 2 tablespoons tomato paste
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 1 cup frozen peas
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch for fluffier rice.
In a medium saucepan, combine the rinsed rice and 2 cups of low-sodium chicken broth. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes, then fluff with a fork.
While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic and cook for another 30 seconds until fragrant.
Increase the heat to medium-high and add the ground turkey or chicken to the skillet. Cook for 5-7 minutes, stirring occasionally, until the meat is browned and cooked through.
Push the meat to one side of the skillet. Add the remaining 1 tablespoon of olive oil, then add the diced red bell pepper and carrot to the empty side of the skillet. Sauté for about 3-4 minutes until they start to soften.
Stir in the tomato paste, cumin, paprika, dried oregano, black pepper, and salt. Cook for 1-2 minutes until the spices are well distributed and fragrant.
Mix the cooked rice into the meat and vegetable mixture. Add the frozen peas, stirring to combine. Cook for another 3-4 minutes, allowing the flavors to meld and the peas to heat through.
Remove from heat and garnish with fresh chopped parsley before serving. Adjust seasoning according to taste if necessary.
Nutrition Facts
Calories |
1536 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.0 g | 95% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 1164 mg | 51% | |
| Total Carbohydrate | 104.6 g | 38% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 27.7 g | ||
| Protein | 123.4 g | 247% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2710 mg | 58% | |
*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.
