Turkey and Wild Rice Bowl
When a big, warm dish of nourishment is calling your name but it’s still too hot outside for soup or chili, try this turkey and wild rice bowl. Yes, one look at the ingredients and your carb alarm might start sounding, but remember, carbs are not the enemy — especially nutrient-dense carbs like whole-grain rice, which is known to improve cholesterol levels and keep blood sugar steadier for longer. And really, who doesn’t love rice? It’s a universal comfort food, and this rice recipe is actually good for you. Good-for-you comfort food? Yep, it exists.
Because real wild rice is harvested traditionally by hand on canoes in Northern Minnesota, it’s more expensive than cultivated versions, but its chewy texture and nutty flavor makes this dish uniquely satisfying.
And let’s talk about the turkey. Skinless turkey breast is one of the leanest proteins out there; packed with iron, zinc and B vitamins, it’s an excellent source of nutrition without a ton of fat. It’ll save you room for the extra virgin olive oil included in this recipe or a little extra avocado or peanut butter in another meal.
Ask your butcher for boneless, skinless turkey breast meat. You can chop this into bite-sized cubes and cook it in a pan coated with nonstick cooking spray over medium heat until no longer pink. Or, to save time, ask for a single thick slice of low-sodium roasted turkey breast in the deli section of your supermarket where you would purchase specialty sandwich meats.
- 1 tbsp. olive oil
- 2 cloves garlic, finely chopped
- ½ cup dry wild rice
- ½ cup dry long-grain brown rice
- 3 cups sliced mushrooms (like button, crimini, or portobello)
- 1 tbsp. low-sodium soy sauce
- Ground black pepper (to taste; optional)
- 3 cups reduced-sodium organic chicken broth (or vegetable broth)
- 6 oz. cooked turkey breast, cut into bite-sized pieces
- ½ cup chopped fresh broccoli florets
- Cayenne pepper (to taste; optional)
- 2 tbsp. finely chopped fresh parsley (for garnish; optional)
Heat oil in large saucepan over medium-high heat.
Add garlic, wild rice, and brown rice; cook, stirring frequently, for 1 to 2 minutes, or until garlic is soft.
Add mushrooms, soy sauce, and pepper (if desired); cook, stirring frequently, for 2 to 3 minutes, or until mushrooms begin to release liquid.
Add broth and bring to a boil; cover tightly. Reduce heat to low and gently boil for 40 minutes.
Add broccoli and turkey, stir; gently boil for an additional 5 minutes. Remove from heat and let sit for 10 minutes.
Add cayenne if desired.
Portion into three serving bowls; garnish with fresh parsley if desired.
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