Heart-Healthy Savory Meat and Rice Pilaf

Savor the wholesome goodness of this Heart-Healthy Savory Meat and Rice Pilaf, a nourishing one-skillet meal perfect for busy weeknights. Packed with lean ground turkey, fragrant brown rice, and a medley of colorful vegetables like carrots, celery, and red bell peppers, this recipe is as nutritious as it is satisfying. The addition of low-sodium chicken broth and a hint of dried thyme infuses every bite with rich, savory flavor, while olive oil keeps it light and heart-friendly. Ready in just under an hour, this low-fat, high-protein dish is an excellent choice for a balanced dinner that doesn't skimp on taste. Serve it warm, garnished with fresh parsley, and enjoy a comforting meal that's both diet-conscious and delicious.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 pound Lean ground turkey
• 1 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 1 cup Brown rice
• 2 cups Low-sodium chicken broth
• 2 medium Carrots, diced
• 2 Celery stalks, diced
• 1 Red bell pepper, diced
• 1 cup Frozen peas
• 1 teaspoon Dried thyme
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground turkey and cook, stirring frequently, until browned and cooked through, about 5-7 minutes. Transfer the cooked turkey to a plate and set aside.

Step 2

In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and minced garlic, sautéing for about 2-3 minutes until the onion becomes translucent.

Step 3

Stir in the brown rice and continue to sauté for another 2-3 minutes to lightly toast the rice.

Step 4

Pour in the low-sodium chicken broth and bring the mixture to a boil. Reduce the heat to low and cover the skillet.

Step 5

After 15 minutes of simmering, add the diced carrots, celery, red bell pepper, and frozen peas to the skillet. Stir in the dried thyme, salt, and black pepper.

Step 6

Cover the skillet again and continue to simmer for an additional 15 minutes or until the rice and vegetables are tender and all the liquid has been absorbed.

Step 7

Once cooked, return the browned turkey to the skillet, gently stirring to combine and heat through for about 2-3 minutes.

Step 8

Remove from heat and let the pilaf rest for 5 minutes. Sprinkle with chopped fresh parsley before serving and enjoy your heart-healthy meal.

Nutrition Facts

Serving size	(1933.0g)

Amount per serving	% Daily Value*
Calories	1436.4

Total Fat 65.3g	0%
Saturated Fat 13.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 324.0mg	0%
Sodium 3067.5mg	0%
Total Carbohydrate 113.6g	0%
Dietary Fiber 24.7g	0%
Total Sugars 32.1g
Protein 113.3g	0%

Vitamin D 0IU	0%
Calcium 348.1mg	0%
Iron 12.2mg	0%
Potassium 3023.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.3%

Protein: 30.3%

Carbs: 30.4%