Cheese Broccoli Rice and Ground Turkey

Cheese Broccoli Rice and Ground Turkey

Noah Quezada RDN
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 12 Servings
Calories 399 kcal

Ingredients
  

  • 3 lbs Ground turkey 1358 g
  • 2 cups White 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
  • 1 tsp Old Bay seasoning 2 g
  • 8 oz Topping: Low-fat shredded cheese 267 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 white 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.
  • 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

Servings: 

  • 12 servings per recipe 
  • 1 serving = 332 g (pre-cooked weight) 

Storage: 

  • Length in the fridge: 3-5 days
  • Length in the freezer: 3-6 months

Nutritionals: 

  • Calories: 399 
  • Protein: 32 g 
  • Fat: 15 g 
  • Carbohydrates: 37 g 
  • Fiber: 4 g

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.