Description
This Healthy Ground Turkey Teriyaki Rice Bowl is a delicious and nutritious meal perfect for a quick weeknight dinner or meal prep. Featuring lean ground turkey cooked in a flavorful homemade teriyaki sauce, served over brown or jasmine rice with steamed broccoli and shredded carrots, this bowl offers a balanced blend of protein, vegetables, and wholesome grains. It’s easy to prepare, low in fat, and packed with Asian-inspired flavors that everyone will love.
Ingredients
Scale
For the Teriyaki Turkey:
- 1 pound lean ground turkey
- 2 teaspoons sesame oil
- 2 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- ¼ cup low-sodium soy sauce
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
For Serving:
- 2 cups cooked brown rice or jasmine rice
- 1½ cups steamed broccoli florets
- 1 cup shredded carrots
- 2 green onions, sliced
- 1 tablespoon sesame seeds (optional)
Instructions
- Prepare the aromatics and turkey: Heat sesame oil in a large skillet over medium heat. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant and aromatic.
- Cook the ground turkey: Add the ground turkey to the skillet. Cook for 6 to 8 minutes, breaking it apart with a spoon, until it’s fully browned and cooked through.
- Mix the teriyaki sauce: In a small bowl, whisk together the low-sodium soy sauce, honey (or maple syrup), and rice vinegar to create the sauce.
- Add sauce and thicken: Pour the sauce into the skillet with the cooked turkey, stirring to coat evenly. Then add the cornstarch slurry and cook for 1 to 2 more minutes, stirring constantly until the sauce thickens to a glossy finish.
- Assemble the bowls: Divide the cooked rice evenly into bowls. Top with the teriyaki turkey mixture, steamed broccoli florets, and shredded carrots.
- Garnish and serve: Finish by sprinkling sliced green onions and sesame seeds on top. Serve the bowls warm and enjoy!
Notes
- Add sautéed bell peppers or snap peas for extra veggies and crunch.
- For a spicy kick, drizzle with sriracha sauce or sprinkle crushed red pepper flakes over the bowl.
- This recipe can be meal-prepped ahead of time; store in airtight containers in the fridge for up to 4 days.
- Use maple syrup instead of honey for a vegan-friendly option if substituting turkey with plant-based protein.
- Cook rice according to package instructions prior to assembling the bowls.
Nutrition
- Serving Size: 1 bowl
- Calories: 410
- Sugar: 9g
- Sodium: 630mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 80mg
