Low Sodium Savory Rice with Meat and Vegetables
Packed with wholesome ingredients and rich flavors, this Low Sodium Savory Rice with Meat and Vegetables is the perfect balance of nutrition and taste. Made with lean ground beef or turkey, vibrant veggies like red bell pepper, carrots, and peas, and hearty brown rice, this one-pot dish is simmered in low-sodium broth with aromatic herbs like oregano and thyme for a comforting, full-bodied flavor. A dash of lemon juice and fresh parsley at the end adds the perfect zesty finish. Ideal for meal prep or a family-friendly dinner, this recipe is low in sodium, high in satisfaction, and ready in just under an hour. Enjoy a nourishing and delicious meal that's easy to make and perfect for busy weeknights.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 300 grams lean ground beef or turkey
- 1 medium onion, finely chopped
- 1 medium red bell pepper, diced
- 1 medium carrot, diced
- 1 cup peas, frozen
- 3 cloves garlic, minced
- 1.5 cups brown rice, uncooked
- 3 cups low sodium chicken or vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground beef or turkey and cook until browned, breaking it up with a spoon, for about 5-7 minutes.
Drain any excess fat and transfer the cooked meat to a plate. Set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion, diced red bell pepper, and diced carrot. Sauté till the vegetables are tender, about 5 minutes.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the uncooked brown rice to the skillet, stirring to coat with the oil and vegetable mixture. Cook for about 2 minutes.
Stir in the low sodium chicken or vegetable broth, tomato paste, dried oregano, dried thyme, and black pepper. Mix well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 30 minutes, or until the rice is tender and the liquid is absorbed.
Add the cooked meat and frozen peas to the skillet. Stir to combine and heat through for about 5 minutes.
Turn off the heat and stir in fresh lemon juice and chopped parsley.
Let the dish sit for 5 minutes before fluffing it with a fork. Serve warm.
Nutrition Facts
Calories |
2432 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.2 g | 116% | |
| Saturated Fat | 27.2 g | 136% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 814 mg | 35% | |
| Total Carbohydrate | 291.2 g | 106% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 27.0 g | ||
| Protein | 117.9 g | 236% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 314 mg | 24% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 3168 mg | 67% | |
*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.
