Description
A hearty, nutritious bowl featuring seasoned ground turkey, a medley of oven-roasted vegetables, and perfectly steamed rice. This balanced meal is designed for a wholesome lunch or dinner, combining lean protein, fiber-rich veggies, and complex carbohydrates.
Ingredients
Protein & Main:
• 1 lb ground turkey
• Salt and pepper, to taste
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
Vegetables:
• 1 red bell pepper, chopped
• 1 zucchini, sliced into half-moons
• 1 yellow squash, sliced
• 1 small red onion, cut into wedges
• 2 cloves garlic, minced
Grains:
• 2 cups cooked brown rice (or your preferred rice variety)
Additional & Garnish:
• 2 tablespoons olive oil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Juice of 1/2 lemon
• Fresh parsley, chopped (for garnish)
Instructions
-
Preheat & Prep:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper. In a bowl, toss the bell pepper, zucchini, squash, red onion, and minced garlic with 1 tablespoon olive oil, dried oregano, dried basil, salt, and pepper. -
Roast Veggies:
Spread the vegetables evenly on the baking sheet. Roast in the preheated oven for 20–25 minutes, stirring halfway through, until the veggies are tender and slightly charred on the edges. -
Cook Turkey:
While the vegetables roast, heat the remaining olive oil in a large skillet over medium heat. Add the ground turkey, breaking it up with a spatula. Season with garlic powder, onion powder, smoked paprika, salt, and pepper. Cook until the turkey is fully browned and cooked through, about 6–8 minutes. -
Combine & Serve:
Stir the roasted veggies into the skillet with the ground turkey and squeeze the lemon juice over the top. Toss gently to combine all flavors. Serve the turkey and veggie mixture over a bed of warm rice.
-
Garnish:
Sprinkle with freshly chopped parsley before serving.
Notes
- For extra flavor, consider adding a splash of low-sodium soy sauce or a drizzle of your favorite hot sauce.
- You can substitute ground turkey with chicken or lean beef if desired.
Leftovers make a great meal prep option—store in airtight containers for up to 3 days.
Nutrition
- Serving Size: 1 bowl
- Calories: 450 kcal
- Sugar: 5 g
- Sodium: 600 mg
- Fat: 15 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 11.5 g
- Trans Fat: 0g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 30 g
- Cholesterol: 80 mg