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Ground Turkey and Brown Rice Meal Prep Bowls, protein packed meal prep lunches
Brittany Stage

Ground Turkey and Brown Rice Meal Prep Bowls

Seasoned ground turkey over brown rice with roasted zucchini and a quick soy-ginger sauce. Portions hold in the fridge for four days and the flavor actually improves by day two.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 415

Ingredients
  

  • 1 lb ground turkey 93% lean works well
  • 1 1/2 cups dry brown rice long-grain
  • 2 medium zucchini cut into 1/2-inch half-moons
  • 1 tbsp olive oil for the zucchini
  • 1/2 tsp kosher salt for the zucchini
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp black pepper
  • 3 tbsp low-sodium soy sauce
  • 1 tbsp rice vinegar
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 1 tsp fresh ginger grated, or 1/2 tsp ground
  • 2 cloves garlic minced
  • 1 tsp cornstarch whisked with 1 tbsp cold water

Equipment

  • large skillet
  • medium saucepan with lid
  • sheet pan
  • 4 meal-prep containers

Method
 

  1. Preheat the oven to 425 degrees F. Toss the zucchini with olive oil and 1/2 teaspoon kosher salt on a sheet pan, spread it into a single layer, and roast for 18 to 20 minutes until the edges are golden and a little wrinkled. Set aside.
  2. While the zucchini roasts, cook the brown rice according to package directions. Most long-grain brown rice takes about 30 minutes with a 10-minute rest off the heat. Fluff it with a fork and leave the lid off so it dries out slightly, which keeps it from going gummy in the containers.
  3. Heat a large skillet over medium-high heat. Add the ground turkey in one layer and press it gently into the pan. Season with garlic powder, onion powder, and black pepper. Let it sit untouched for 2 to 3 minutes so the bottom picks up some color, then break it apart and continue cooking until no pink remains, about 5 more minutes. If there is excess liquid pooling in the pan, tilt the skillet and spoon it off.
  4. Remove the turkey to a bowl. In the same skillet over medium heat, add the soy sauce, rice vinegar, honey, sesame oil, ginger, and garlic. Stir and let it bubble for 1 minute. Whisk in the cornstarch slurry and cook for another 30 to 45 seconds until the sauce thickens slightly and coats a spoon. Remove from heat.
  5. Let the rice, turkey, and zucchini cool for at least 10 minutes before assembling. Divide the rice evenly among four containers. Top each with a quarter of the turkey and a quarter of the zucchini. Spoon the sauce over the top, about 2 tablespoons per container.
  6. Seal the containers and refrigerate. Reheat with the lid slightly cracked for 90 seconds to 2 minutes. Give it a stir halfway through if your microwave runs hot.

Notes

Assembled bowls keep for four days refrigerated. Do not freeze once assembled. Turkey and rice can be frozen separately for up to two months.