Low Sodium Savory Rice with Meat and Vegetables

Elevate your weeknight dinner game with this hearty and nutritious Low Sodium Savory Rice with Meat and Vegetables! Packed with wholesome ingredients like lean ground beef or turkey, vibrant bell peppers, sweet carrots, and protein-rich peas, this dish delivers bold flavors without the extra sodium. Brown rice simmered in low-sodium broth creates a perfectly tender base, while aromatic garlic, oregano, and thyme add a delicious herbaceous touch. A squeeze of fresh lemon juice and a sprinkle of parsley at the end brighten up the dish, making it both satisfying and wholesome. Ready in under an hour and packed with fiber and protein, this one-pot wonder is ideal for meal preps or family dinners. Plus, it tastes just as amazing as it is good for you!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 300 grams lean ground beef or turkey
• 1 medium onion, finely chopped
• 1 medium red bell pepper, diced
• 1 medium carrot, diced
• 1 cup peas, frozen
• 3 cloves garlic, minced
• 1.5 cups brown rice, uncooked
• 3 cups low sodium chicken or vegetable broth
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground beef or turkey and cook until browned, breaking it up with a spoon, for about 5-7 minutes.

Step 2

Drain any excess fat and transfer the cooked meat to a plate. Set aside.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion, diced red bell pepper, and diced carrot. Sauté till the vegetables are tender, about 5 minutes.

Step 4

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 5

Add the uncooked brown rice to the skillet, stirring to coat with the oil and vegetable mixture. Cook for about 2 minutes.

Step 6

Stir in the low sodium chicken or vegetable broth, tomato paste, dried oregano, dried thyme, and black pepper. Mix well to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 30 minutes, or until the rice is tender and the liquid is absorbed.

Step 8

Add the cooked meat and frozen peas to the skillet. Stir to combine and heat through for about 5 minutes.

Step 9

Turn off the heat and stir in fresh lemon juice and chopped parsley.

Step 10

Let the dish sit for 5 minutes before fluffing it with a fork. Serve warm.

Nutrition Facts

Serving size	(1843.4g)

Amount per serving	% Daily Value*
Calories	2432.4

Total Fat 90.2g	0%
Saturated Fat 27.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 240mg	0%
Sodium 814.1mg	0%
Total Carbohydrate 291.2g	0%
Dietary Fiber 27.2g	0%
Total Sugars 27.0g
Protein 117.9g	0%

Vitamin D 21IU	0%
Calcium 313.9mg	0%
Iron 19.4mg	0%
Potassium 3167.8mg	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: 33.2%

Protein: 19.3%

Carbs: 47.6%