Ground Turkey With Broccoli and Rice
A flavorful ground turkey & broccoli dish flavored with spices and served over steamed rice.
Ingredients
- 1 tbsp Olive Oil - extra virgin
- 1½ lb Ground Turkey - 85% Lean / 15% Fat
- 1 head Broccoli - Cut into florets and steamed, or a bag of fresh broccoli florets
- 1 medium Onion - diced
- 1 medium Bell Pepper - diced (red, yellow or orange)
- 1 large Tomato - vine ripe - diced (if you don't have fresh tomato, use a can of diced tomatoes >> drained)
- 3 cloves Garlic - minced
- 1 tbsp Soy Sauce - reduced sodium, if available
- 1 tbsp Worcestershire Sauce
- 1/3 heaping cup Chicken Stock - Chicken Broth or Vegetable stock - whichever is available
- 1/4 cup Dry White wine - or dry red wine, I used Barefoot Chardonnay
- 1 tsp Paprika
- 1/2 tsp Cumin
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1/2 tsp / or pinches Coarse Salt - seasoning to taste as needed
- 1/4 tsp / or pinches Fresh Cracked Pepper - seasoning to taste as needed
- 2 Cups Steamed Rice - Cooked / Prepared according to package directions for serving with ground turkey
Instructions
- Prepare broccoli by cutting it into florets and boiling/steaming for 3 to 4 minutes until bright green and still lightly al dente / firm inside.Remove cooked broccoli from pot and transfer to a bowl. Set aside.
- Heat olive oil in a wide pan over medium heat until it turns glossy and shimmery.
- Toss in diced bell pepper and onion. Cook long enough to sweat the onions and soften diced pepper, about 8 minutes.If pan dries out, drizzle in more olive oil as needed.
- Once onions become translucent, toss in minced garlic and stir in. Stir to combine. Cook until fragrant.
- Next, add in ground turkey, breaking it up with the side of a wooden spoon until browned through.
- Once the meat is browned, add in diced ripe tomato or canned diced tomato (with the juices drained out) and dashes of paprika, cumin, garlic powder, onion powder and pinches of salt and ground pepper to taste. Stir to combine.
- Next, splash in the soy sauce and Worcestershire. Additionally, at this time splash in dry white wine and chicken stock.Stir to combine.
- Bring everything to a light simmer, reduce heat to low, and cover with tight-fitting lid. Simmer on low for 35 to 45 minutes.
- When cook time is up, add cooked broccoli florets to the pan with the ground turkey mixture. Give everything one more drizzle of olive oil, if desired, taste to adjust seasonings, if desired, and stir everything together. Serve hot over steamed rice.
Notes
Easy Ground Turkey Cooking Notes / Tips:
- If you don't add the splash of dry white wine, replace it with a splash more of broth (chicken broth or vegetable broth).
- If you don't have fresh diced tomato, use a can of drained diced tomatoes.
- I recommend staying in the range of 85% to 90% lean ground turkey, which keeps the fat between 10% and 15% percent. This makes for a juicier, tastier ground turkey dish.
- If you are using leaner, 93% to 99% percent meat (under 10% fat) then:
- drizzle in 2 to 3 extra tbsp of fruity olive oil right before covering
- or toss in 2 tbsp or so of butter
- stir in whichever you are using, bring to a simmer, and cover to help build up a juicer, more moist finish for the leaner ground turkey.
- Remember to simmer on low for a moist ground turkey dinner.
Nutrition
Calories: 448kcalCarbohydrates: 46gProtein: 49gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 94mgSodium: 456mgPotassium: 1322mgFiber: 6gSugar: 7gVitamin A: 2911IUVitamin C: 183mgCalcium: 104mgIron: 5mg
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