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–+ servings

Ground Turkey With Broccoli and Rice

A flavorful ground turkey & broccoli dish flavored with spices and served over steamed rice.
4 from 51 votes
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
COURSE Main Course
CUISINE American
SERVINGS 4 people
Calories 448 kcal

Ingredients
  

  • 1½ lb Ground Turkey
  • 1 head Broccoli - Cut into florets and steamed
  • 1 tbsp Olive Oil - extra virgin
  • 1 medium Onion - diced
  • 1 medium Bell Pepper - diced (red, yellow or orange)
  • 1 large Tomato - vine ripe - diced (if you don't have fresh tomato, use a can of diced tomatoes)
  • 2 cloves Garlic - minced
  • 1 tbsp Soy Sauce - reduced sodium, if available
  • 1 tbsp Worcestershire Sauce
  • 1/3 cup Chicken Stock - or Vegetable stock
  • 1/4 cup White wine - dry / or dry red wine
  • 1 tsp Paprika
  • 1/2 tsp Cumin
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • Pinches Coarse Salt - season to taste
  • Pinches Cracked Pepper - season to taste
  • 2 Cups Rice - Cooked/Prepared - I usually use Calrose rice which is a medium grain variety rice and steam on stovetop.

Instructions
 

  • Prepare broccoli by cutting it into florets and boiling/steaming until bright green and slightly firm inside.
  • Heat olive oil in a wide saute pan over medium-high heat until it turns glossy and shimmery.
  • Toss in diced bell pepper and onion. Cook long enough to sweat the onions and soften diced pepper.
  • Once onions become translucent, toss in minced garlic and stir in. Stir to combine.
  • Add in ground turkey, breaking it up with the side of a wooden spoon until browned through.
  • Add in diced ripe tomato or canned diced tomato (with the juices drained out) and dashes of paprika, cumin, garlic powder, onion powder and pinches of salt and ground pepper to taste. Stir to combine.
  • Add in splash of dry white wine, soy sauce and Worcestershire. Stir through to combine.
  • Bring everything to a light simmer and cover with tight-fitting lid. Simmer on low for 35 to 45 minutes.
  • Add cooked broccoli florets to the pan with the ground turkey mixture. Give everything one more drizzle of olive oil and stir everything together. Serve hot over steamed rice.

Notes

Additionally, if you don't add the splash of red wine, replace it with a splash more of broth (chicken broth or vegetable broth).  
If you don't have fresh diced tomato, use a can of diced tomatoes.
 

Nutrition

Calories: 448kcalCarbohydrates: 46gProtein: 49gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 94mgSodium: 456mgPotassium: 1322mgFiber: 6gSugar: 7gVitamin A: 2911IUVitamin C: 183mgCalcium: 104mgIron: 5mg
KEYWORD broccoli recipe, ground turkey, ground turkey meat, ground turkey recipes, healthy ground turkey and broccoli recipes, rice and ground turkey, simple ground turkey recipe, turkey and broccoli
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