Low Fat Savory Rice with Meat and Vegetables

Satisfy your cravings with this hearty yet healthy Low Fat Savory Rice with Meat and Vegetables, a balanced one-pan meal that’s packed with flavor and nutrition. Featuring nutty brown rice, lean ground turkey or chicken, and a colorful medley of fresh vegetables like spinach, red bell pepper, and carrots, this dish is brimming with wholesome goodness. A quick sauté with garlic, onion, and a splash of low-sodium soy sauce infuses the dish with savory, aromatic richness, while a touch of chicken broth ensures every bite is moist and delicious. Perfect for busy weeknights, this recipe comes together in just 45 minutes and offers a low-fat, high-protein meal the whole family can enjoy. Serve it hot for a cozy dinner that’s as nutritious as it is delicious!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 pound lean ground turkey or chicken
• 1 medium onion, chopped
• 1 medium red bell pepper, diced
• 1 medium carrot, sliced
• 2 cups fresh spinach
• 2 cloves garlic, minced
• 2 tablespoons soy sauce, low sodium
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt
• 1 cup chicken broth, low sodium

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, bring water to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 25-30 minutes or until the water is absorbed and the rice is tender.

Step 3

While the rice is cooking, heat the olive oil in a large non-stick skillet over medium heat.

Step 4

Add the chopped onion and cook for 2-3 minutes until transparent.

Step 5

Add the minced garlic, diced red bell pepper, and sliced carrot to the pan. Sauté for another 3-4 minutes until the vegetables start to soften.

Step 6

Push the vegetables to the side of the pan, increase the heat to medium-high, and add the lean ground turkey or chicken. Cook until browned, breaking it up with a spoon, about 5-7 minutes.

Step 7

Once the meat is cooked through, stir the vegetables into the meat and reduce the heat to medium.

Step 8

Add fresh spinach on top and cover the skillet for 1-2 minutes, allowing the spinach to wilt.

Step 9

Stir in the low sodium soy sauce, ground black pepper, salt, and chicken broth. Let it simmer for 3-4 minutes for the flavors to meld.

Step 10

Once the rice is done, add it to the skillet, mixing everything thoroughly until the rice is well-coated with the flavorings and evenly mixed with the meat and vegetables.

Step 11

Serve hot and enjoy your low-fat savory rice with meat and vegetables.

Nutrition Facts

Serving size	(1756.7g)

Amount per serving	% Daily Value*
Calories	1254.6

Total Fat 57.7g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 362.9mg	0%
Sodium 2774.9mg	0%
Total Carbohydrate 75.3g	0%
Dietary Fiber 11.0g	0%
Total Sugars 12.3g
Protein 112.7g	0%

Vitamin D 0IU	0%
Calcium 250.4mg	0%
Iron 10.0mg	0%
Potassium 2055.2mg	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: 40.8%

Protein: 35.5%

Carbs: 23.7%