Description
This Teriyaki Turkey Rice Bowl is a flavorful and healthy meal featuring ground turkey cooked with fresh vegetables and a homemade teriyaki sauce. Served over steamed white or brown rice and garnished with green onions, it offers a balanced plate of protein, veggies, and carbs, perfect for a quick weeknight dinner.
Ingredients
Scale
Teriyaki Sauce
- 1/2 cup Low-Sodium Soy Sauce
- 1/4 cup Water
- 2 tablespoons Red Wine Vinegar
- 2 tablespoons Brown sugar (or less as desired)
- 2 tablespoons Granulated sugar (or less as desired)
- 2 teaspoons Minced garlic
- 1 teaspoon Ground ginger
- 1 tablespoon Cornstarch
- 2 tablespoons Warm water
Ground Turkey
- 1 tablespoon Vegetable oil
- 1/2 cup Diced onion
- 2 tablespoons Minced garlic
- 1 pound Ground turkey
- 1 cup Broccoli, finely chopped
- 2 Large carrots, peeled and grated
- 2 Green onions, diced for garnish
- 4 cups Cooked white or brown rice
Instructions
- Prepare Teriyaki Sauce: In a small bowl, whisk together cornstarch and warm water until fully dissolved. Set this mixture aside. In a small saucepan over medium heat, gently whisk together soy sauce, water, red wine vinegar, brown sugar, granulated sugar, minced garlic, and ground ginger until sugars dissolve completely. Slowly whisk in the cornstarch mixture, then simmer until the sauce thickens. Remove from heat and set aside.
- Cook Onions and Garlic: Heat vegetable oil in a large skillet over medium-high heat. Add diced onions and cook, stirring frequently, until they soften, being careful not to burn them. Lower heat if onions start to scorch. Stir in minced garlic and cook for about 30 seconds until fragrant.
- Cook Ground Turkey and Vegetables: Add ground turkey to the skillet, breaking it apart with a spatula. Cook, stirring occasionally, until the turkey is halfway cooked (around 4-5 minutes). Add grated carrots and chopped broccoli, continuing to cook until the turkey is fully cooked and vegetables are tender, about 5-6 minutes.
- Add Teriyaki Sauce: Pour the prepared teriyaki sauce over the cooked turkey and vegetables. Stir well to combine and let the mixture simmer for about 5 minutes to develop flavors.
- Assemble Bowls: Divide cooked rice evenly into serving bowls. Top with the teriyaki turkey and vegetable mixture. Garnish each bowl with diced green onions. Serve immediately while hot.
Notes
- You can reduce the sugar in the teriyaki sauce to 1 tablespoon each for a less sweet, more savory flavor.
- The nutritional information is calculated using white rice; substituting with brown rice or reducing rice quantity can lower calories and carbohydrates.
- Feel free to customize this dish by adding your favorite vegetables or extra spices to suit your taste.
- A standard serving size is approximately ¾ cup of rice topped with 1 cup of the turkey and vegetable mixture, yielding 4 to 6 servings depending on portion size.
- Cooking times may vary based on stove heat and ingredient freshness, so adjust accordingly.
Nutrition
- Serving Size: 1 bowl (approximately ¾ cup rice and 1 cup turkey mixture)
- Calories: 430 kcal
- Sugar: 8 g
- Sodium: 720 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 4 g
- Protein: thirty-two g
- Cholesterol: 70 mg
