Turkey and brown rice burrito bowl
Imagine a bowl that’s a perfect blend of health and flavor, tailor-made for those who lead an active lifestyle. The Turkey and brown rice burrito bowl is not just any meal; it’s a power-packed combo that’s both delicious and nourishing. In this guide, we’ll walk you through how to craft this culinary masterpiece!
Ingredients
- Turkey breast (skinless): 1 lb (approx. 450g)
- Brown rice: 1 cup (approx. 190g)
- Black beans (canned and drained): 1 cup (approx. 240g)
- Red bell pepper (diced): 1
- Corn kernels (frozen or fresh): 1 cup (approx. 150g)
- Fresh cilantro (chopped): ¼ cup
- Lime juice: 2 tablespoons
- Olive oil: 2 tablespoons (approx. 30ml)
- Ground cumin: 1 teaspoon
- Paprika: 1 teaspoon
- Salt and pepper: To taste
Preparation Time
Total time: 40 minutes
Active preparation time: 20 minutes
Cooking time: 20 minutes
Serves
Serves 4
Nutritional Information (Per Serving)
- Calories: 480 kcal
- Protein: 35g
- Carbohydrates: 58g
- Dietary Fiber: 8g
- Sugars: 4g
- Fat: 12g
- Saturated Fat: 2g
- Sodium: 320mg
Instructions
1. Begin by cooking the brown rice according to the package instructions. Once cooked, set aside.
2. In a large skillet, heat the olive oil over medium heat.
3. Add the turkey breast to the skillet, season with cumin, paprika, salt, and pepper.
4. Cook the turkey until it’s fully cooked through and has turned a light golden brown. This should take around 8-10 minutes.
5. Add the red bell peppers and corn kernels to the skillet.
6. Stir everything and cook for an additional 5 minutes until the vegetables soften.
7. Introduce the black beans and mix well, ensuring they are heated through.
8. In a separate bowl, combine chopped cilantro and lime juice. Mix it into the rice.
9. To assemble the Turkey and brown rice burrito bowl, start with a base of brown rice, followed by the turkey and veggie mixture.
Tips
1. Always rinse the brown rice before cooking; it removes excess starch and ensures fluffiness.
2. While using canned beans, rinsing them before adding can decrease the sodium content.
3. You can introduce a bit of heat with some sliced jalapeños or a sprinkle of chili flakes if preferred.
4. For extra protein, consider adding a dollop of Greek yogurt or some diced avocado on top.
Serving Suggestions
The beauty of the Turkey and brown rice burrito bowl is its versatility. Serve it with:
- A side of salsa or pico de gallo for added zest.
- A sprinkle of cheese, preferably feta or cotija, to introduce a creamy contrast.
- Freshly made guacamole amplifies the overall flavor profile.
- It can also be accompanied by tortilla chips, giving it an authentic touch.
FAQs
1. What makes the Turkey and brown rice burrito bowl a healthy choice?
Turkey is a lean source of protein, and brown rice provides essential fibers and nutrients. Together, they offer a balanced meal that’s both filling and nutritious.
2. Can I use white rice instead of brown rice?
Yes, you can substitute white rice. However, brown rice is recommended for its higher fiber content and nutritional benefits.
3. How can I make my burrito bowl spicier?
You can add jalapeños, use a spicy salsa, or drizzle with hot sauce to increase the heat level according to your preference.
4. Is the Turkey and brown rice burrito bowl gluten-free?
Yes, the basic recipe is gluten-free. However, always check labels of any added sauces or seasonings to ensure they don’t contain gluten.
5. Can I prepare the burrito bowl in advance for meal prep?
Absolutely! This dish is perfect for meal prep. Just store each component separately and assemble when you’re ready to eat.
6. What are some good toppings for the burrito bowl?
Toppings like guacamole, sour cream, salsa, shredded cheese, and fresh cilantro can enhance the flavor of your burrito bowl.
7. Can I use ground turkey instead of turkey pieces?
Yes, ground turkey can be used. Make sure to cook it thoroughly and season it well.
8. How long can I store the Turkey and brown rice burrito bowl in the refrigerator?
It’s best consumed within 3-4 days when stored in an airtight container.
9. Can I add other vegetables to the burrito bowl?
Of course! Veggies like corn, black beans, or diced tomatoes can be added to make the bowl even more hearty and flavorful.
10. Is this recipe suitable for those on a weight loss journey?
Yes, this burrito bowl is high in protein and fiber, making it a filling option for those watching their calorie intake. Adjust portions and toppings as needed based on your dietary goals.
TURKEY AND BROWN RICE BURRITO BOWL
Nutritions
Ingredients
- Turkey breast skinless: 1 lb (approx. 450g)
- Brown rice: 1 cup approx. 190g
- Black beans canned and drained: 1 cup (approx. 240g)
- Red bell pepper diced: 1
- Corn kernels frozen or fresh: 1 cup (approx. 150g)
- Fresh cilantro chopped: ¼ cup
- Lime juice: 2 tablespoons
- Olive oil: 2 tablespoons approx. 30ml
- Ground cumin: 1 teaspoon
- Paprika: 1 teaspoon
- Salt and pepper: To taste
Instructions
- Begin by cooking the brown rice according to the package instructions. Once cooked, set aside.
- In a large skillet, heat the olive oil over medium heat.
- Add the turkey breast to the skillet, season with cumin, paprika, salt, and pepper.
- Cook the turkey until it’s fully cooked through and has turned a light golden brown. This should take around 8-10 minutes.
- Add the red bell peppers and corn kernels to the skillet.
- Stir everything and cook for an additional 5 minutes until the vegetables soften.
- Introduce the black beans and mix well, ensuring they are heated through.
- In a separate bowl, combine chopped cilantro and lime juice. Mix it into the rice.
- To assemble the Turkey and brown rice burrito bowl, start with a base of brown rice, followed by the turkey and veggie mixture.
Notes
- A side of salsa or pico de gallo for added zest.
- A sprinkle of cheese, preferably feta or cotija, to introduce a creamy contrast.
- Freshly made guacamole amplifies the overall flavor profile.
- It can also be accompanied by tortilla chips, giving it an authentic touch.
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