Brown Rice Bowl With Turkey

Brown-Rice-Bowl-Turkey-XL

Very low in sugar—only 1 gram!
• This dish serves up about one-fourth your daily requirement of vitamin B6, which is crucial for a healthy immune system.
• It’s super lean, too, with just 1.2 grams of saturated fat.

1 1/3 cups dry short-grain brown rice

1/2 teaspoon kosher salt, divided

3 cups low-sodium chicken broth, divided

1 (2-pound) bone-in turkey breast

1 tablespoon olive oil

1/2 teaspoon freshly ground black pepper

1 tablespoon low-sodium soy sauce, divided

4 cups baby spinach

1 bunch scallions, chopped

1 tablespoon toasted sesame oil

1 tablespoon toasted sesame seeds, optional

Preparation

1. Preheat oven to 425°.

2. In a medium saucepan over medium heat, combine rice, 1/4 teaspoon salt, 2 cups broth, and 1 cup water; cover and bring to a boil. Reduce to a simmer and cook, covered, until rice is tender (about 45 minutes).

3. Meanwhile, line a baking sheet with foil. Place turkey on sheet and coat with oil. Season with remaining 1/4 teaspoon salt and 1/2 teaspoon pepper and brush with 1 1/2 teaspoons soy sauce. Roast, turning halfway through, until turkey is cooked and a meat thermometer inserted in the center reads 165° (50-55 minutes). Remove from oven and transfer turkey to a cutting board. Tent with foil and let rest (about 5 minutes).

4. Stir spinach, scallions, and remaining 1 1/2 teaspoons soy sauce into rice with remaining 1 cup warmed broth. Thinly slice turkey. Divide rice and sliced turkey among 4 bowls; drizzle each with sesame oil and sprinkle with sesame seeds, if desired.

 

Nutritional Information

Calories per serving: 486
Fat per serving: 9g
Saturated fat per serving: 1.2g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 2g
Protein per serving: 42g
Carbohydrates per serving: 57g
Fiber per serving: 5g
Cholesterol per serving: 94mg
Iron per serving: 4mg
Sodium per serving: 528mg
Calcium per serving: 81mg
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s