Low Fat Savoury Rice with Ground Meat
Elevate your weeknight dinner with this flavorful and nutritious Low Fat Savoury Rice with Ground Meat recipe! Featuring lean ground turkey, hearty brown rice, and a medley of fresh vegetables like red bell pepper, carrots, and peas, this wholesome dish is packed with protein, fiber, and vibrant flavors. Infused with aromatic spices like cumin, garlic, and a dash of reduced-sodium soy sauce, it delivers a savory punch in every bite while keeping things light. Ready in just 40 minutes, this one-pan meal is perfect for busy weeknights, offering a simple yet delicious dinner for the whole family. Garnish with fresh cilantro and sliced green onions for an extra burst of flavor. Whether you’re looking for a low-fat, high-protein option or a satisfying healthy dinner, this savoury rice dish checks all the boxes!
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Recipe Information
Ingredients
- 1 pound lean ground turkey
- 1 cup brown rice
- 2 cups chicken broth, low sodium
- 1 medium onion, chopped
- 1 medium red bell pepper, diced
- 1 medium carrot, diced
- 2 cloves garlic cloves, minced
- 1 cup frozen peas
- 2 tablespoons soy sauce, reduced sodium
- 1 teaspoon olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 2 stalks green onions, sliced
- 0.25 cup fresh cilantro, chopped
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a saucepan, bring 2 cups of low sodium chicken broth to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for 25-30 minutes or until the rice is cooked and the liquid is absorbed.
While the rice is cooking, heat 1 teaspoon of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent.
Add the minced garlic, diced red bell pepper, and diced carrot to the skillet, and sauté for another 3-4 minutes until the vegetables are tender.
Push the vegetables to one side of the skillet and add the lean ground turkey. Cook the turkey until browned, breaking it up with a spoon, for about 5-7 minutes.
Mix the vegetables and ground turkey together in the skillet. Stir in 1 teaspoon of ground cumin, 0.5 teaspoon of ground black pepper, and 0.25 teaspoon of salt.
Add the cooked brown rice to the skillet, mix well with the meat and vegetables, and pour in 2 tablespoons of reduced sodium soy sauce.
Fold in 1 cup of frozen peas and cook everything for an additional 2-3 minutes until peas are heated through.
Remove the skillet from the heat and sprinkle sliced green onions and chopped fresh cilantro over the top.
Serve immediately and enjoy your low-fat savoury rice with ground meat!
Nutrition Facts
Calories |
1273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.8 g | 66% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 2390 mg | 104% | |
| Total Carbohydrate | 102.7 g | 37% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 22.8 g | ||
| Protein | 113.3 g | 227% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 305 mg | 23% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 2526 mg | 54% | |
*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.
