Brown Rice Bowl With Turkey

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Brown Rice Bowl With Turkey
65 min.
4
584kcal

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Ingredients

  • cups baby spinach 
  • 0.5 teaspoon pepper black freshly ground
  • 0.5 teaspoon kosher salt divided
  • cups chicken broth low-sodium divided
  • tablespoon soya sauce low-sodium divided
  • tablespoon olive oil 
  • bunch scallions chopped
  • tablespoon sesame oil toasted
  • tablespoon sesame seed toasted
  • 1.3 cups short-grain brown rice dry
  • pound turkey breast bone-in

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • kitchen thermometer
  • aluminum foil
  • cutting board

Directions

  1. Preheat oven to 42
  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.
  4. 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).
  5. Remove from oven and transfer turkey to a cutting board. Tent with foil and let rest (about 5 minutes).
  6. 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.

Nutrition Facts

Calories584kcal
Protein40.05%
Fat22.49%
Carbs37.46%

Properties

Glycemic Index
47.44
Glycemic Load
28.84
Inflammation Score
-10
Nutrition Score
41.479130154071%

Flavonoids

Luteolin
0.23mg
Kaempferol
2mg
Myricetin
0.1mg
Quercetin
1.83mg

Nutrients percent of daily need

Calories:583.78kcal
29.19%
Fat:14.76g
22.7%
Saturated Fat:2.47g
15.47%
Carbohydrates:55.29g
18.43%
Net Carbohydrates:51.88g
18.86%
Sugar:0.64g
0.71%
Cholesterol:122.47mg
40.82%
Sodium:982.65mg
42.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:59.1g
118.2%
Vitamin K:160.31µg
152.68%
Manganese:2.89mg
144.44%
Vitamin B3:28.19mg
140.96%
Vitamin B6:2.2mg
109.99%
Phosphorus:800.87mg
80.09%
Selenium:52.54µg
75.06%
Vitamin A:2919.83IU
58.4%
Magnesium:188.92mg
47.23%
Zinc:4.84mg
32.3%
Potassium:1090.55mg
31.16%
Vitamin B2:0.49mg
28.65%
Vitamin B5:2.79mg
27.94%
Vitamin B12:1.61µg
26.76%
Vitamin B1:0.39mg
26.3%
Copper:0.52mg
26.2%
Folate:94.99µg
23.75%
Iron:4.09mg
22.72%
Fiber:3.41g
13.64%
Calcium:116.87mg
11.69%
Vitamin C:9.56mg
11.59%
Vitamin E:1.36mg
9.03%
Vitamin D:0.23µg
1.51%
Source:My Recipes