Kale-Turkey Rice Bowl

Gluten Free
Dairy Free
Very Healthy
Health score
70%
Kale-Turkey Rice Bowl
40 min.
4
447kcal

Suggestions

Ingredients

  • pound percent ground turkey lean
  • tablespoons almonds sliced
  • 2.5 cups brown rice white cooked
  • bunch cilantro leaves 
  • cloves garlic finely chopped
  • teaspoon ground cumin 
  •  jalapeno halved for less heat (remove seeds )
  • cups kale packed chopped
  • servings kosher salt 
  •  onion finely chopped
  • 0.5 pound red-skinned potatoes cut into 1/2-inch pieces
  • tablespoon vegetable oil 

Equipment

  • blender
  • wooden spoon
  • dutch oven

Directions

  1. Puree all but 3 tablespoons cilantro with 1/2 cup water, the jalapeno, almonds and 1/4 teaspoon salt in a blender until smooth.
  2. Heat the vegetable oil in a large pot or Dutch oven over medium-high heat.
  3. Add the turkey and 1/2 teaspoon salt; cook, stirring and breaking up the meat with a wooden spoon, until browned, about 4 minutes.
  4. Add the onion, garlic and cumin and cook, stirring occasionally, until softened, about 6 minutes. Stir in 1 1/2 cups water, the pureed cilantro mixture, the potatoes and kale. Cover and bring to a boil, then uncover and reduce the heat to medium. Simmer, stirring occasionally, until the potatoes are tender, about 15 minutes. Season with salt and serve over the rice. Top with the reserved cilantro.
  5. Photograph by Justin Walker

Nutrition Facts

Calories447kcal
Protein24.81%
Fat36.27%
Carbs38.92%

Properties

Glycemic Index
55.05
Glycemic Load
14.67
Inflammation Score
-10
Nutrition Score
33.164347835209%

Flavonoids

Cyanidin
0.18mg
Catechin
0.1mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Luteolin
0.05mg
Isorhamnetin
9.01mg
Kaempferol
14.95mg
Myricetin
0.03mg
Quercetin
14.35mg

Nutrients percent of daily need

Calories:447.38kcal
22.37%
Fat:18.33g
28.2%
Saturated Fat:3.57g
22.28%
Carbohydrates:44.27g
14.76%
Net Carbohydrates:38.18g
13.88%
Sugar:2.66g
2.96%
Cholesterol:83.91mg
27.97%
Sodium:303.45mg
13.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.21g
56.42%
Vitamin K:137.76µg
131.2%
Manganese:1.89mg
94.73%
Vitamin A:3413.4IU
68.27%
Vitamin C:41.53mg
50.34%
Vitamin B3:9.19mg
45.95%
Phosphorus:415.32mg
41.53%
Vitamin B6:0.8mg
40.14%
Selenium:22.83µg
32.61%
Magnesium:126.56mg
31.64%
Zinc:4.27mg
28.48%
Vitamin B2:0.45mg
26.66%
Fiber:6.09g
24.37%
Potassium:834.64mg
23.85%
Vitamin B12:1.36µg
22.68%
Vitamin B1:0.32mg
21.25%
Copper:0.42mg
20.79%
Iron:3.63mg
20.17%
Vitamin B5:1.9mg
18.99%
Vitamin E:2.74mg
18.23%
Calcium:157.43mg
15.74%
Folate:53.35µg
13.34%
Vitamin D:0.45µg
3.02%