Turkey and Wild Rice Bowl

When you’re craving a warm dish of nourishment, try this turkey and wild rice bowl.

Yes, one look at the ingredients and your “carb alarm” might start sounding but remember, carbs are not the enemy — especially nutrient-dense carbs like whole-grain rice.

Skinless turkey breast is one of the leanest proteins out there — it contains iron, zinc and B vitamins, and an excellent source of nutrition without a ton of fat.

3.45 from 9 votes

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Turkey and Wild Rice Bowl

When you're craving a warm dish of nourishment, try this turkey and wild rice bowl.

Course dinner, lunch

Keyword turkey

Prep Time 10 mins

Cook Time 45 mins

Total Time 55 mins

Servings 3 servings, about 1½ cups each

Calories 379 kcal

Author BODi

Ingredients

• 1 Tbsp. olive oil
• 2 cloves garlic, finely chopped
• ½ cup dry wild rice
• ½ cup dry long-grain brown rice
• 3 cups sliced mushrooms (like button, crimini, or portobello)
• 1 Tbsp. low-sodium soy sauce
• Ground black pepper (to taste; optional)
• 3 cups low-sodium organic chicken broth (or vegetable broth)
• 1 cup + 2 Tbsp. cooked turkey breast, chopped (approx. 6 oz.)
• ½ cup fresh broccoli florets, chopped
• Ground cayenne pepper (to taste; optional)
• 2 Tbsp. fresh parsley, finely chopped (for garnish; optional)

Instructions

1. Heat oil in large saucepan over medium-high heat.
2. Add garlic, wild rice, and brown rice; cook, stirring frequently, for 1 to 2 minutes, or until garlic is soft.
3. Add mushrooms, soy sauce, and pepper (if desired); cook, stirring frequently, for 2 to 3 minutes, or until mushrooms begin to release liquid.

4. Add broth and bring to a boil. Cover tightly. Reduce heat to low; gently boil for 40 minutes.

5. Add broccoli and turkey, stir; gently boil for an additional 5 minutes. Remove from heat and let sit for 10 minutes.

6. Add cayenne (if desired).

7. Portion into three serving bowls; garnish with fresh parsley if desired.

Nutrition Facts

Turkey and Wild Rice Bowl

Amount Per Serving (1 serving)

Calories 379 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 2g13%

Cholesterol 34mg11%

Sodium 297mg13%

Carbohydrates 51g17%

Fiber 4g17%

Sugar 3g3%

Protein 27g54%

* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
1 Green
½ Red
1½ Yellow
1 tsp.

2B Mindset Plate It!
Add a side salad or more veggies to make a great lunch.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe you’re asking about.

Photos by Kirsten Morningstar

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