Healthy Turkey with Roasted Veggies (Printable)
Lean turkey combined with roasted vegetables and brown rice for a nourishing, easy-to-make dish.
# What You’ll Need:
→ Protein
01 - 1.1 lb lean ground turkey
→ Vegetables
02 - 1 red bell pepper, diced
03 - 1 yellow bell pepper, diced
04 - 1 zucchini, diced
05 - 1 red onion, diced
06 - 3.5 oz baby spinach
→ Grains
07 - 1 cup uncooked brown rice
→ Sauce & Seasoning
08 - 2 tbsp olive oil
09 - 2 cloves garlic, minced
10 - 1 tsp smoked paprika
11 - 1 tsp dried oregano
12 - ½ tsp ground black pepper
13 - 1 tsp salt
14 - 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
15 - 1 tbsp lemon juice
# How To Make It:
01 - Cook the brown rice following package directions. Set aside and keep warm.
02 - Preheat oven to 425°F. Line a large baking sheet with parchment paper. Toss bell peppers, zucchini, and red onion with 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon black pepper, and smoked paprika. Spread evenly on the baking sheet and roast for 18 to 20 minutes, stirring once halfway through.
03 - While vegetables roast, heat 1 tablespoon olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
04 - Add ground turkey, dried oregano, and remaining ½ teaspoon salt to the skillet. Cook for 7 to 8 minutes, breaking up the meat and stirring until browned and fully cooked.
05 - Stir in soy sauce and lemon juice. Add baby spinach and cook for 1 to 2 minutes until wilted.
06 - Divide cooked rice, roasted vegetables, and turkey-spinach mixture evenly into four containers.
07 - Allow meals to cool slightly before sealing containers. Refrigerate and consume within four days.
# Expert Advice:
01 -
- Lean turkey keeps you full without the heaviness, and you'll notice how much better you feel during afternoon meetings.
- Everything cooks at the same time, so you're done with the whole week in less than an hour.
- It tastes even better the next day when flavors have mingled together overnight.
02 -
- Don't skip the paprika on the roasting vegetables—it's what transforms them from boring to restaurant-quality, and I learned this by making it without once.
- Brown rice takes longer than white, so start it first or you'll be standing around waiting while your turkey gets cold.
- The spinach must go in at the very end or it turns into an unappetizing mush that no amount of reheating will fix.
03 -
- Roast your vegetables on the middle rack of your oven and rotate the pan once halfway through—this prevents the peppers from charring while the onions are still raw.
- Break up the turkey more finely than you think you need to; smaller pieces distribute better in each spoonful and make the containers more visually appealing.