Low Fat Savory Rice with Meat and Vegetables
Elevate your weeknight dinners with this Low Fat Savory Rice with Meat and Vegetables, a wholesome and flavorful dish that's as nutritious as it is satisfying. Made with hearty brown rice, tender lean ground turkey or chicken, and an array of vibrant vegetables including spinach, red bell pepper, carrots, and onions, this one-pan recipe is packed with essential nutrients and bold savory flavors. A splash of low-sodium soy sauce and chicken broth ties everything together, creating a perfectly seasoned, guilt-free meal that's ideal for health-conscious eaters. Ready in just about 45 minutes, this dish is perfect for a quick yet hearty family dinner, offering protein, fiber, and irresistible taste all in one bite.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 1 pound lean ground turkey or chicken
- 1 medium onion, chopped
- 1 medium red bell pepper, diced
- 1 medium carrot, sliced
- 2 cups fresh spinach
- 2 cloves garlic, minced
- 2 tablespoons soy sauce, low sodium
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 cup chicken broth, low sodium
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, bring water to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 25-30 minutes or until the water is absorbed and the rice is tender.
While the rice is cooking, heat the olive oil in a large non-stick skillet over medium heat.
Add the chopped onion and cook for 2-3 minutes until transparent.
Add the minced garlic, diced red bell pepper, and sliced carrot to the pan. Sauté for another 3-4 minutes until the vegetables start to soften.
Push the vegetables to the side of the pan, increase the heat to medium-high, and add the lean ground turkey or chicken. Cook until browned, breaking it up with a spoon, about 5-7 minutes.
Once the meat is cooked through, stir the vegetables into the meat and reduce the heat to medium.
Add fresh spinach on top and cover the skillet for 1-2 minutes, allowing the spinach to wilt.
Stir in the low sodium soy sauce, ground black pepper, salt, and chicken broth. Let it simmer for 3-4 minutes for the flavors to meld.
Once the rice is done, add it to the skillet, mixing everything thoroughly until the rice is well-coated with the flavorings and evenly mixed with the meat and vegetables.
Serve hot and enjoy your low-fat savory rice with meat and vegetables.
Nutrition Facts
Calories |
1255 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.7 g | 74% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 2775 mg | 121% | |
| Total Carbohydrate | 75.3 g | 27% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 12.3 g | ||
| Protein | 112.7 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 2055 mg | 44% | |
*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.
