Brown Rice Bowl With Turkey

Photo: Romulo Yanes
Brown Rice Bowl With Turkey is a delicious dinner that makes it a cinch to eat a nutritious meal during the week. This one-dish meal serves up about one-fourth of your daily requirement of vitamin B6--which is crucial for a healthy immune system. It's also super lean and very low in sugar.
Makes 4 servings (serving size: about 1 cup rice mixture and 4 ounces turkey)


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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


Prep: 15 Minutes
Cook: 50 Minutes
Total: 1 Hour, 5 Minutes

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.

Created date

March 2012

Nutritional Information

Calories 486
Fat 9 g
Satfat 1.2 g
Monofat 4 g
Polyfat 2 g
Protein 42 g
Carbohydrate 57 g
Fiber 5 g
Cholesterol 94 mg
Iron 4 mg
Sodium 528 mg
Calcium 81 mg