When you’re craving a warm dish of nourishment, try this turkey and wild rice bowl.
Yes, one look at the ingredients and your “carb alarm” might start sounding but remember, carbs are not the enemy — especially nutrient-dense carbs like whole-grain rice.
Skinless turkey breast is one of the leanest proteins out there — it contains iron, zinc and B vitamins, and an excellent source of nutrition without a ton of fat.
Turkey and Wild Rice Bowl
When you're craving a warm dish of nourishment, try this turkey and wild rice bowl.
- 1 Tbsp. olive oil
- 2 cloves garlic, finely chopped
- ½ cup dry wild rice
- ½ cup dry long-grain brown rice
- 3 cups sliced mushrooms (like button, crimini, or portobello)
- 1 Tbsp. low-sodium soy sauce
- Ground black pepper (to taste; optional)
- 3 cups low-sodium organic chicken broth (or vegetable broth)
- 1 cup + 2 Tbsp. cooked turkey breast, chopped (approx. 6 oz.)
- ½ cup fresh broccoli florets, chopped
- Ground cayenne pepper (to taste; optional)
- 2 Tbsp. fresh parsley, finely chopped (for garnish; optional)
Heat oil in large saucepan over medium-high heat.
Add garlic, wild rice, and brown rice; cook, stirring frequently, for 1 to 2 minutes, or until garlic is soft.
Add mushrooms, soy sauce, and pepper (if desired); cook, stirring frequently, for 2 to 3 minutes, or until mushrooms begin to release liquid.
Add broth and bring to a boil. Cover tightly. Reduce heat to low; gently boil for 40 minutes.
Add broccoli and turkey, stir; gently boil for an additional 5 minutes. Remove from heat and let sit for 10 minutes.
Add cayenne (if desired).
Portion into three serving bowls; garnish with fresh parsley if desired.
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Add a side salad or more veggies to make a great lunch.
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Photos by Kirsten Morningstar