GRILLED TURKEY AND BROWN RICE BOWL
This Grilled Turkey and Brown Rice Bowl delivers a clean and balanced combination of lean protein, whole grains and fresh herbs. This brown rice bowl is perfect for lunch or dinner, which pairs tender grilled turkey breast with nutty brown rice and sweet peas, brought together with a drizzle of sesame oil and a sprinkle of fresh coriander. The result is a flavourful, fuss-free meal that satisfies without heaviness. This grilled turkey and brown rice bowl is also easily scalable for weekly meal preparations and keeps well for days, making it a smart addition to your healthy routine.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Barbecue / Grill, Steam, Prepared in Advance
OCCASION/HOLIDAY
Spring, Family Reunion, Summer, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Salad
INGREDIENTS
- 100 grams grilled turkey breast (sliced)
- ½ cup cooked brown rice
- 2 tablespoons steamed peas
- 1 tablespoon chopped coriander
- 1 teaspoon sesame oil
- Pinch of Salt
- Pinch of pepper
FULL NUTRITIONAL INFORMATION
- Calories:9 kilocalories
- Fat:3 grams
- Saturated Fat:8 grams
- Carbohydrate:4 grams
- Sugar:0 gram
- Sodium:2 milligrams
- Fiber:9 grams
- Protein:8 grams
- Cholesterol:0 milligrams
- Calcium:5 milligrams
- Iron:8 milligrams
- Potassium:7 milligrams
PREPARATION
- Cook The Brown Rice: Rinse ¼ cup of dry brown rice thoroughly. In a small pot, add ½ cup of water and then the rice. Bring to a boil, reduce to a simmer, cover and cook for 30 to 35 minutes until tender. Drain excess water if needed, fluff with a fork and let cool.
- Grill The Turkey: Lightly season the turkey breast with salt and pepper. Grill over medium heat for 5 to 7 minutes per side or until cooked through and lightly charred. Let it rest for 2 to 3 minutes, then slice into thin strips.
- Steam The Peas: Place 2 tablespoons of peas in a steamer or small saucepan with a splash of water. Steam for 3 to 4 minutes until just tender. Drain and set aside.
- Assemble The Bowl: In a serving bowl, layer the cooked brown rice as the base. Top with grilled turkey slices and steamed peas.
- Add Finishing Touches: Drizzle with sesame oil and scatter over the chopped coriander. Season with a pinch of salt and pepper to taste.
- Serve: The grilled turkey and brown rice bowl is served warm or allowed to cool slightly and enjoyed at room temperature.
PREP TIME
10 minutes
COOKING TIME
20 minutes
TIPS
- Use Pre-Cooked Turkey: Grilled turkey breast from leftovers or meal prep can save time.
Batch Cook - Rice: Prepare a larger batch of brown rice and freeze portions for future meals.
Adjusted - Seasoning: A dash of low-sodium soy sauce or lemon juice can brighten the flavour further.
VARIATIONS
- Swap Proteins: Substitute grilled chicken, tofu or tempeh to match your dietary preference.
- Add Vegetables: Mix in sautéed bell peppers, spinach, or grated carrot for more colour and nutrients.
- Boost Heat: Sprinkle crushed chilli flakes or a dash of sriracha for a spicier version.
PREPPING AND STORAGE
- Make Ahead: This bowl stores well in the fridge for up to 3 days in a sealed container.
- Pack Separately: Keep sesame oil and coriander separate when packing for lunch to retain freshness.
- Freezing Tips: You can freeze the rice and turkey (without herbs) for up to 1 month. Defrost and reheat before assembling.