Ingredients
Scale
- 2 lbs Ground Turkey (85% or 93% lean)
- 2 cups Dry White or Brown Rice
- 1 can (15 oz) Black Beans, drained and rinsed
- 1 bag (12 oz) Frozen Broccoli Florets
- 3 tablespoons Soy Sauce (or Coconut Aminos)
- 2 tablespoons Minced Garlic
- 1 tablespoon Olive Oil
- 1 teaspoon Garlic Powder
- 1 teaspoon Onion Powder
- Salt and Pepper to taste
- Optional: Sriracha or Hot Sauce for serving
Instructions
- Step 1: Cook the Rice. Start by rinsing your rice under cold water until the water runs clear. This removes excess starch and prevents clumping. Combine the rice with the appropriate amount of water (usually a 2:1 ratio for white rice) in a pot or rice cooker. Bring to a boil, then reduce to a simmer, cover, and cook until all liquid is absorbed. Fluff with a fork and set aside.
- Step 2: Brown the Protein. Heat the olive oil in a large skillet or wok over medium-high heat. Add the ground turkey and break it apart with a spatula. Season the meat with garlic powder, onion powder, salt, and pepper. Cook until the turkey is completely browned and no pink remains. Add the minced garlic during the last two minutes of browning to prevent it from burning.
- Step 3: Incorporate Beans and Vegetables. Lower the heat to medium. Stir in the drained black beans and the frozen broccoli florets directly into the skillet with the turkey. Add the soy sauce. Cover the pan with a lid for 3 to 5 minutes to allow the steam from the turkey to cook the frozen broccoli until it is tender-crisp. Stir everything together to ensure the flavors are well-distributed.
- Step 4: Portion and Store. Line up five airtight meal prep containers. Evenly distribute the cooked rice among the containers. Top each portion of rice with an equal amount of the turkey, bean, and broccoli mixture. Allow the food to cool to room temperature before sealing the lids. Store the containers in the refrigerator for up to five days.
- Cook Time: 40 minutes