This one definitely qualifies for #StressFreeSuppers since you chop, drop, stir together and find healthy, hearty dinner happiness in about 20 minutes. I combined extra lean ground turkey with broccoli stems, mushrooms, onion, diced tomatoes, garlic, fresh rosemary, and some nutritional yeast (think cheesy flavor but no dairy – or those dairy calories) with some Banza chickpea rice to round things out and make it a meal, but with extra protein and gluten-free!
This meal is simple and savory but you could certainly dress it up with different veggies and herbs to change it up and keep it interesting. And don’t forget to make the entire recipe, because this meal is perfect for leftovers or toting with you to the office. Make it once, feast upon it at least twice!! That’s a big part of making things stress-free.
Banza Chickpea Rice
The “rice” I used is Banza brand and made from chickpeas. It’s gluten-free and also packed with 3x the protein, 2x the fiber, and nearly 30% fewer net carbs than regular rice. Since I’m focused on fat loss and muscle building these days, I’m aiming to get 30% of my daily calories as protein, and this helps squeeze in those extra grams. The link above shows where to find it. I’ve always bought it at Whole Foods 365. If you can’t find it, no worries, this will also work with regular rice, quinoa or couscous. Just make it according to package directions and add to the rest of this recipe at the end instead of the Banza. Easy peasy!
Servings: 4 | Level: Easy | Prep time: 5 min | Cook time: 20 min
Calories: 478 | Protein: 43g | Carbs: 48g | Fat: 14g | Fiber: 10g
Ingredients
25 oz package 93% lean ground turkey
1 cup, chopped, Onion
1.50 cup, chopped, Broccoli stems
1.50 cup, Mushrooms
1 container (1 4/5 cups ea.), Diced Tomatoes – No Salt Added
1.50 cups vegetable (or chicken) stock – no salt added
1 clove, Garlic
2 tbsp, Rosemary, fresh
1/2 tsp crushed red pepper flakes
2 TBSP (5 grams), Nutritional Yeast
1 container (225 gs ea.), Rice Made From Chickpeas
5 cups water
1/2 tsp salt and pepper (or to taste)
Preparation
First make the rice. Banza rice cooks like pasta, meaning you simmer it in a lot of water/stock then strain it. So, bring 5 cups water (or a combo of 4 cups water 1 cup stock if you have extra stock) to a boil. Add the rice and reduce heat to low. Simmer about 5 minutes, stirring regularly. Drain into a strainer then pop it back in the pot (off the heat), cover and set aside.
Meanwhile, chop all your veggies and mince your garlic and rosemary. When prepped, heat a large skillet over medium heat. Add the ground turkey and break it up into tiny crumbles with a wooden spoon or spatula.
brown the turkey
add the veggies
Let the turkey start to brown (about 3 minutes), then add the onions. Let those soften for another 3 minutes, then add the mushrooms and broccoli.
Note: I am using broccoli stems. Yep, that part you usually toss or compost. Why? Well, they taste just as lovely as the flowers and it means less food waste which is great for your wallet and the planet. If you don’t have much “stem” to work with, or if you just like the florets, use the florets. You may want to add them a minute after the mushrooms if they are chopped small so they don’t overcook. The stems are hearty enough to go in with the mushrooms and cook a little more.
Broccoli stems are delicious and nutritious, just like the flowers
Continue to stir and let soften for another 2 minutes, then add the stock, rosemary, garlic, tomatoes, nutritional yeast, red pepper flakes, salt and pepper.
Add tomatoes and spice
Simmer til cooked
Stir and simmer for about 5 minutes. The liquid will start to absorb in and the veggies will continue to soften. Take a taste and add any seasoning.
Add the rice to the skillet and stir together. Taste one more time and adjust seasoning as needed. Then spoon into bowls and grab a big spoon!
Substitutions
Make it vegan – swap the turkey out for a vegan ground (like Beyond beef), 2 cups of cooked lentils, or 2 cans of your favorite beans
Other veggies – cauliflower, eggplant, carrots, asparagus, bell peppers would all be fabulous in this
Toss in some dark leafy greens a few minutes before you’re finished cooking. Spinach, chard, kale, and arugula are great choices. If using mature kale or chard, chop into ribbons so it wilts down faster.
Add some curry powder or paste and swap out the rosemary for some cilantro. Top with a dollop of yogurt or sour cream.
Use different fresh herbs or add to the rosemary – oregano, parsley, sage, thyme
Ready for feasting!
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