Basic turkey, rice and broccolli
This basic turkey, rice, and broccoli recipe offers a nutritious combination of lean turkey breast, fluffy white rice, and fresh broccoli in a creamy sauce. It’s a simple weeknight meal packed with essential nutrients, ready in about 30 minutes.
Cook time 25 min
Prep time 5 min
Ingredients:
1/2 cup white rice7 oz turkey breast
1.50 cups broccoli
1/3 cup heavy whipping cream
1 tsp black pepper
This recipe is a nutritious and simple meal that combines lean turkey breast, fluffy white rice, and fresh broccoli. The addition of heavy whipping cream lends a rich, creamy texture, while black pepper adds a touch of spice. Perfect for a balanced weeknight dinner, this dish is not only easy to prepare but also packed with essential nutrients.
Instructions:
- Rinse the white rice under cold water until the water runs clear.
- In a medium saucepan, bring 1 cup of water to a boil.
- Add the rinsed white rice to the boiling water.
- Reduce the heat to low, cover the saucepan, and let the rice simmer for about 15-18 minutes until all the water is absorbed and the rice is cooked.
- Once cooked, fluff the rice with a fork and set aside.
- While the rice is cooking, cut the turkey breast into small, bite-sized pieces.
- In a large skillet or pan, over medium-high heat, add a small amount of oil or cooking spray.
- Add the turkey pieces to the skillet and season with black pepper.
- Cook the turkey for about 5-7 minutes, stirring occasionally, until it is fully cooked and has a nice golden-brown color. Make sure the internal temperature reaches at least 165°F (74°C).
- Remove the turkey from the skillet and set aside.
- While the turkey is cooking, bring a pot of water to a boil.
- Add the broccoli florets to the boiling water and cook for about 3-4 minutes until they are tender but still crisp.
- Drain the broccoli and set aside.
- In the same skillet used to cook the turkey, reduce the heat to medium.
- Add the heavy whipping cream and let it heat up for 1-2 minutes, stirring occasionally.
- Add the cooked turkey and broccoli to the skillet, stirring to combine everything evenly.
- Let the mixture cook for an additional 2-3 minutes, allowing the flavors to meld together.
- Add more black pepper if needed to taste.
- To serve, place a portion of the cooked rice on each plate.
- Spoon the turkey and broccoli mixture over the rice.
- Enjoy your delicious, creamy turkey, rice, and broccoli meal!
By following this straightforward recipe, you can create a delicious and healthy meal featuring turkey, rice, and broccoli. This dish strikes a perfect balance between flavor and nutrition, making it a fantastic choice for any occasion. Enjoy the creamy and savory flavors, and feel good knowing you’re serving a meal that’s good for you and your loved ones.
Basic turkey, rice and broccolli FAQ:
A large skillet or frying pan is ideal for cooking the turkey. This allows for even cooking and browning of the meat, ensuring it reaches the proper internal temperature.
The turkey pieces should be cooked for about 5-7 minutes until they are golden brown and no longer pink inside. The internal temperature should reach at least 165°F (74°C) for safe consumption.
Yes, you can substitute brown rice for white rice, but cooking times will vary. Brown rice typically takes about 40-45 minutes to cook, so adjust your time accordingly.
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. You can reheat the dish on the stove or in the microwave until heated through.
You can substitute heavy whipping cream with half-and-half or a non-dairy milk with a thickener, such as coconut cream or a cashew cream, for a lighter option.
Cooking Tips:
- Ensure that the turkey breast is cooked through to an internal temperature of 165°F (74°C) to ensure it is safe to eat.
- Use fresh broccoli for the best texture and flavor, but frozen broccoli can be a convenient substitute.
- To enhance the flavor, you can marinate the turkey breast in a mixture of olive oil, garlic, and your favorite herbs for a few hours before cooking.
- If you prefer a thicker sauce, let the heavy whipping cream simmer for a few extra minutes, stirring continuously to prevent burning.
- For a more aromatic dish, consider adding a pinch of garlic powder or onion powder to the dish while cooking.
Nutrition Facts
1 ServingsCalories 940kcal
Protein 44g
Carbohydrates 100g
Fiber 7g
Sugar 8g
Fat 36g
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