Heart-Healthy Savoury Rice with Ground Meat

Wholesome and packed with flavor, this Heart-Healthy Savoury Rice with Ground Meat is the perfect blend of nutritious ingredients and comforting spices. Featuring fluffy brown rice, lean ground turkey or chicken, and a colorful medley of vegetables like red bell peppers, carrots, and peas, this one-pan dish is as nourishing as it is satisfying. Infused with aromatic cumin, paprika, and oregano, every bite bursts with rich, savory goodness. A dash of olive oil and low-sodium chicken broth keep it light and heart-friendly, while fresh parsley adds a bright finishing touch. Ready in under an hour and perfect for meal prep, this high-protein, low-sodium recipe is ideal for anyone seeking a balanced and flavorful dinner option. Serve it as a standalone main or pair it with a crisp green salad for a complete meal.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 pound lean ground turkey or chicken
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic clove, minced
• 1 medium red bell pepper, diced
• 1 medium carrot, diced
• 2 cups low-sodium chicken broth
• 2 tablespoons tomato paste
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt
• 1 cup frozen peas
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch for fluffier rice.

Step 2

In a medium saucepan, combine the rinsed rice and 2 cups of low-sodium chicken broth. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes, then fluff with a fork.

Step 3

While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Add the minced garlic and cook for another 30 seconds until fragrant.

Step 5

Increase the heat to medium-high and add the ground turkey or chicken to the skillet. Cook for 5-7 minutes, stirring occasionally, until the meat is browned and cooked through.

Step 6

Push the meat to one side of the skillet. Add the remaining 1 tablespoon of olive oil, then add the diced red bell pepper and carrot to the empty side of the skillet. Sauté for about 3-4 minutes until they start to soften.

Step 7

Stir in the tomato paste, cumin, paprika, dried oregano, black pepper, and salt. Cook for 1-2 minutes until the spices are well distributed and fragrant.

Step 8

Mix the cooked rice into the meat and vegetable mixture. Add the frozen peas, stirring to combine. Cook for another 3-4 minutes, allowing the flavors to meld and the peas to heat through.

Step 9

Remove from heat and garnish with fresh chopped parsley before serving. Adjust seasoning according to taste if necessary.

Nutrition Facts

Serving size	(1644.9g)

Amount per serving	% Daily Value*
Calories	1536.5

Total Fat 74.0g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 362.9mg	0%
Sodium 1163.6mg	0%
Total Carbohydrate 104.6g	0%
Dietary Fiber 20.7g	0%
Total Sugars 27.7g
Protein 123.4g	0%

Vitamin D 0IU	0%
Calcium 260.2mg	0%
Iron 13.7mg	0%
Potassium 2709.8mg	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: 42.2%

Protein: 31.3%

Carbs: 26.5%