Description
This Healthy Ground Turkey Teriyaki Rice Bowl is a quick and nutritious meal featuring lean ground turkey cooked in a flavorful homemade teriyaki sauce. Paired with brown rice and fresh vegetables, it offers a perfect balance of protein, fiber, and vibrant taste. Ideal for a wholesome weeknight dinner or meal prep.
Ingredients
Scale
Protein and Sauce
- 1 lb ground turkey
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey or maple syrup
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1/4 cup water
Base and Vegetables
- 1 cup cooked brown rice (or white rice)
- 1/2 cup carrots, shredded
- 1/2 cup bell peppers, thinly sliced
- 1/4 cup green onions, sliced
Garnish
- 1 tablespoon sesame seeds (optional)
- Salt and pepper to taste
Instructions
- Heat the oil: Heat olive oil in a large skillet or wok over medium heat to prepare for cooking the turkey.
- Cook the turkey: Add the ground turkey to the skillet and cook, breaking it apart with a spatula, until browned and cooked through, approximately 7-10 minutes.
- Sauté aromatics: Add minced garlic and grated ginger to the skillet and sauté for 1-2 minutes until fragrant, enhancing the dish’s flavor.
- Make and add sauce: In a small bowl, whisk together soy sauce, honey or maple syrup, rice vinegar, sesame oil, and water. Pour this mixture over the cooked turkey, stir well, and allow it to simmer for 3-4 minutes to slightly thicken.
- Prepare rice: While the turkey simmers with the sauce, cook the rice according to package instructions if it is not already prepared.
- Assemble the bowls: Divide the cooked rice into bowls, then top with the turkey-teriyaki mixture, shredded carrots, bell peppers, and sliced green onions for fresh crunch and color.
- Garnish and serve: Sprinkle with sesame seeds if desired, season with salt and pepper to taste, and serve immediately while warm.
Notes
- Use brown rice for a higher fiber content or white rice for a softer texture.
- Maple syrup can be substituted with honey to keep the teriyaki sauce naturally sweet.
- Sauté garlic and ginger just until fragrant to avoid bitterness.
- Adjust salt content depending on the sodium level of your soy sauce.
- This dish can be meal-prepped by storing cooked turkey mixture and rice separately in airtight containers.
- For a vegetarian option, substitute ground turkey with firm tofu or tempeh.
