Ground Turkey and Broccoli Bowls

Name: Ground Turkey and Broccoli Bowls
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Cuisine: Chinese
Ingredients: 1 cup quick-cooking brown rice; 1 tablespoon olive oil; 12 ounce ground turkey (lean); 2 clove garlic (minced); 1 teaspoon fresh ginger (grated); 3 cup broccoli florets; 0.25 cup low-sodium tamari; 0.25 cup chicken broth (gluten-free); 1 tablespoon rice vinegar; 1 teaspoon sesame oil; 1 tablespoon cornstarch; 0.5 teaspoon salt; 0.25 teaspoon black pepper (freshly ground); 2 green onions (sliced); 1 teaspoon toasted sesame seeds

A quick and delicious stir-fry featuring lean ground turkey and crisp broccoli, coated in a savory ginger-garlic sauce and served over fluffy brown rice for a complete, wholesome meal.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 2
Cuisine: Chinese
Difficulty: Easy
Cost: $4.89/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Egg-Free
Low-Sugar
High-Protein
High-Fiber

Ingredients

1 cup quick-cooking brown rice
1 tablespoon olive oil
12 ounce ground turkey (lean)
2 clove garlic (minced)
1 teaspoon fresh ginger (grated)
3 cup broccoli florets
0.25 cup low-sodium tamari
0.25 cup chicken broth (gluten-free)
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 tablespoon cornstarch
0.5 teaspoon salt
0.25 teaspoon black pepper (freshly ground)
2 green onions (sliced)
1 teaspoon toasted sesame seeds

Instructions

Start cooking the quick-cooking brown rice according to package directions, which typically takes about 10-15 minutes.
While the rice cooks, in a small bowl, whisk together the low-sodium tamari, gluten-free chicken broth, rice vinegar, sesame oil, and cornstarch. Set aside.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the lean ground turkey, season with 1/4 teaspoon of salt and 1/8 teaspoon of black pepper, and cook, breaking it apart with a spoon, until browned, about 5-7 minutes.
Drain any excess fat from the skillet. Add the minced garlic and grated fresh ginger to the turkey and cook for 1 minute more until fragrant.
Stir in the broccoli florets and cook for 3-5 minutes, until tender-crisp.
Give the prepared sauce a quick whisk again, then pour it over the turkey and broccoli. Cook, stirring constantly, until the sauce thickens and coats the ingredients, about 1-2 minutes.
Season with the remaining 1/4 teaspoon of salt and 1/8 teaspoon of black pepper to taste. Remove from heat.
Serve the turkey and broccoli stir-fry immediately over the cooked brown rice. Garnish with sliced green onions and toasted sesame seeds, if desired.

Notes

This dish reheats well for next-day lunches. For extra crunch, add chopped cashews (if no nut allergy) or water chestnuts to the stir-fry.

Nutrition (per serving)

Calories: 656
Protein: 41.8 g
Carbohydrates: 57.5 g
Fat: 29.1 g
Fiber: 8.2 g
Sodium: 2382 mg
Saturated Fat: 6.1 g
Sugar: 4.6 g
Cholesterol: 135 mg