Description
This Teriyaki Turkey Rice Bowl is a quick and flavorful meal featuring ground turkey cooked with fresh vegetables in a homemade teriyaki sauce, served over steamed rice. The dish balances savory and sweet notes, is packed with nutrition, and perfect for a weeknight dinner.
Ingredients
Scale
Teriyaki Sauce
- 1/2 cup Low-Sodium Soy Sauce
- 1/4 cup Water
- 2 tablespoons Red Wine Vinegar
- 2 tablespoons Brown sugar (adjustable)
- 2 tablespoons Granulated sugar (adjustable)
- 2 teaspoons Minced garlic
- 1 teaspoon Ground ginger
- 1 tablespoon Cornstarch
- 2 tablespoons Warm water
Ground Turkey and Vegetables
- 1 tablespoon Vegetable oil
- 1/2 cup Diced onion
- 2 tablespoons Minced garlic
- 1 pound Ground Turkey
- 1 cup Broccoli, finely chopped
- 2 Large carrots, peeled and grated
- 2 Green onions, diced (for garnish)
Rice
- 4 cups Cooked white or brown rice
Instructions
- Prepare Teriyaki Sauce: In a small bowl, whisk together cornstarch and warm water until smooth. In a small saucepan over medium heat, whisk together soy sauce, water, red wine vinegar, brown sugar, granulated sugar, minced garlic, and ground ginger until sugars dissolve. Slowly whisk in the cornstarch mixture and simmer until sauce thickens. Remove from heat and set aside.
- Cook Onions and Garlic: Heat vegetable oil in a large skillet over medium-high heat. Add diced onions and cook, stirring frequently, until softened but not burnt, lowering heat if needed. Stir in minced garlic and cook briefly until fragrant.
- Cook Ground Turkey and Vegetables: Add ground turkey to the skillet, breaking it up with a spatula. Cook for 4-5 minutes until turkey is halfway cooked. Then add grated carrots and chopped broccoli, continuing to cook for 5-6 minutes until turkey is no longer pink and vegetables are tender.
- Add Teriyaki Sauce: Pour the prepared teriyaki sauce over the turkey and vegetables mixture, stir well to combine, and simmer for about 5 minutes to allow flavors to meld.
- Assemble Bowls and Serve: Divide cooked rice into bowls, top with the teriyaki turkey and vegetable mixture, garnish with diced green onions, and serve immediately.
Notes
- Adjust the sugar content in the teriyaki sauce to your taste; 1 tablespoon each of brown and granulated sugar creates a less sweet, more savory sauce.
- Using brown rice or reducing rice quantity lowers calories and carbohydrates.
- Customize the recipe by adding your favorite vegetables such as bell peppers or snap peas.
- Serving size: approximately ¾ cup of cooked rice and 1 cup of meat/vegetable mixture per serving.
- Number of servings ranges from 4 to 6, depending on portion sizes and vegetable moisture content.
Nutrition
- Serving Size: 1 bowl (approximately ¾ cup rice + 1 cup teriyaki turkey and vegetables)
- Calories: 400 kcal
- Sugar: 8 g
- Sodium: 600 mg
- Fat: 10 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 80 mg
