Ingredient:
- 1 pound of ground turkey
- 1 cup of brown rice
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 cups of vegetable broth
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- 1 teaspoon of dried basil
- 1 teaspoon of paprika
- 1 teaspoon of black pepper
- 2 tablespoons of olive oil
- Salt to taste
Instructions:
1. In a large saucepan, add olive oil and heat over medium heat. When warm, add chopped onions and cook until they become translucent.
2. Add minced garlic and cook for another minute until fragrant.
3. Add ground turkey to the saucepan and cook until it becomes brown and no longer pink. Use a spatula to break meat into small pieces as it cooks.
4. Add dried thyme, oregano, basil, paprika, black pepper, and salt to the turkey and cook for another minute.
5. Add brown rice and stir together with turkey until rice is coated in spices.
6. Pour in vegetable broth and bring the mixture to a boil.
7. Once boiling, reduce heat to low and cover the saucepan with a lid. Let it simmer for around 20 minutes or until the rice is cooked through and the liquid is mostly absorbed.
8. Once cooked, remove from heat and let it cool for a few minutes before dividing it into meal prep containers.
Nutrition:
This turkey and rice meal prep recipe provides a balanced meal with a good source of protein and carbohydrates. The recipe makes 4 servings, each with approximately:
- Calories: 402
- Protein: 22g
- Carbohydrates: 41g
- Fat: 17g
- Fiber: 3g
- Sugar: 2g
- Sodium: 785mg
- Cholesterol: 84mg
This meal prep recipe can be stored in the refrigerator for up to 4 days and can be reheated in the microwave for a quick and easy meal. It’s a great option for busy individuals who want to eat healthy without spending too much time in the kitchen.
Conclusion:
Turkey and rice meal prep is a delicious and nutritious meal that’s perfect for people on-the-go. It’s easy to make and can be customized with different spices and vegetables to suit individual tastes. This recipe provides a good source of protein and carbohydrates and can be stored in the refrigerator for up to 4 days. Give this recipe a try and enjoy a healthy meal without any hassle!
