Turkey and Spinach Rice Bowls

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Clean Protein & Satiety Meal Profile

Complete amino acid profile and leucine content that rebuilds tissue and keeps appetite steady.

Complete Essential AminosTissue repair block 28g protein

Leucine Synthesis TriggerMuscle protein synthesis 2.8g leucine

Extended Satiety WindowHunger hormone clearing 4.5 hrs full

Clean Low Glycemic CurveSteady energy flow Low glycemic

Source: American Journal of Clinical Nutrition & USDA Dietary Guidelines.

This delicious and well-balanced meal makes eating healthy for lunch or dinner quick, easy and flavorful.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Recipe by Emily Cooper, RDN

Ingredients

1½ cups Uncle Ben’s Original Converted Brand Rice
3 cups low-sodium chicken broth, divided
1 cup water
2 cups cooked turkey, diced
2 tablespoons reduced-sodium soy sauce
4 cups baby spinach
1 bunch green onions, chopped and divided
2 tablespoons (90 ml) toasted sesame oil
2 tablespoons toasted sesame seeds

Directions

In a large stockpot, cook rice according to package directions using 2 cups of chicken broth and 1 cup of water. Once rice is cooked, stir in cooked turkey, soy sauce, baby spinach, remaining 1 cup of broth and half of chopped green onions. Cook mixture an additional 5-7 minutes, or until spinach is wilted. Divide mixture evenly into 6 bowls. Top each with remaining green onions, and 1 teaspoon each of sesame oil and sesame seeds before serving. Serves 6.

Nutrition Information

Serving Size: 1 bowl (1 cup cooked rice, 1/2 cup cooked turkey)

CALORIES 395; TOTAL FAT 17g; SAT. FAT 3g; CHOL. 37mg; SODIUM 323mg; CARB. 39g; FIBER 1g; SUGARS 1g; PROTEIN 20g; POTASSIUM NA; PHOSPHORUS NA

Emily Cooper

Emily Cooper, RD, LD, is a New Hampshire-based dietitian whose health and wellness blog, Sinful Nutrition, features recipes, fitness, and all things health related. You can also follow her on Facebook, Twitter and Instagram.