Cheese Broccoli Black Beans Rice and Ground Turkey
Ingredients
- 2.5 cups Brown rice 400 g
- 3 lbs Broccoli 1360 g
- 1 medium Onion 110 g
- 3 cloves Garlic 9 g
- 1 tbsp Olive oil 14 g
- 2 cups Chicken broth Low sodium 500 g
- 2.5 cups Water
- 4 tsp Old Bay seasoning 2 g
- 12 oz Topping: Low-fat shredded cheese 267 g
- 6 cups Black beans 1000 g
Instructions
- Begin by gathering all your ingredients. Ensure you have the correct quantities for each item.
- Heat the olive oil over medium heat in a large skillet or a wide pot.
- Add the diced onion and minced garlic to the skillet. Sauté them until they become translucent and fragrant, usually taking 2-3 minutes.
- Add the ground turkey to the skillet. Cook until it is browned and cooked through, breaking it into smaller pieces as it cooks. (season with your favorite seasoning)
- While the turkey is cooking, prepare the rice according to the package instructions. Use 2 cups of rice and adjust the water or broth accordingly. (I like to use 1:1 parts water and chicken broth.)
- Cut the broccoli into florets. Add the broccoli florets to a steamer and cook for 5-7 minutes until the broccoli is tender-crisp.
- Drain and rinse your black beans.
- Once the rice is cooked, add it to the skillet with the turkey and broccoli mixture. Gently stir everything together, ensuring that the rice is evenly incorporated.
- Sprinkle the shredded low-fat cheese evenly over the top.
- Remove the skillet from heat and let it sit for a few minutes to allow the flavors to meld together.
Notes
Calories: 567
Protein: 42 g
Carbohydrates: 64 g
Fiber: 13 g
Fats: 17 g