TURKEY MEATBALL RICE BOWL WITH GREEN BEANS
The Turkey Meatball Rice Bowl With Green Beans is a satisfying and protein-rich lunch perfect for busy days. This rice bowl features three tender turkey meatballs on a bed of nutty brown rice and steamed green beans, which delivers comforting flavour and solid nutrition in one compact dish. This bowl contains a touch of tomato paste and Italian seasoning, which adds a warm Mediterranean aroma, while olive oil provides heart-healthy fats. This Turkey Meatball Rice Bowl With Green Beans Oilis ideal for meal prepping and suits anyone seeking a quick and clean lunch option that is both filling and flavourful.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Sauté, Steam, Prepared in Advance
OCCASION/HOLIDAY
Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Kid Friendly, Low Fat, Low Sodium, Quick & Easy
DISH TYPE
Main Course
INGREDIENTS
- 90 grams | 3.17 ounces | 3 small turkey meatballs
- 100 grams | 3.53 ounces | ½ cup cooked brown rice
- 45 grams | 1.59 ounces | ¼ cup steamed green beans
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 5 grams | 0.18 ounces | 1 teaspoon tomato paste
- 5 grams | 0.02 ounces | ¼ teaspoon Italian seasoning
FULL NUTRITIONAL INFORMATION
- Calories: 398 kilocalories
- Total Fat: 13.1 grams
- Saturated Fat: 3.2 grams
- Carbohydrates: 34.7 grams
- Fibre: 2.1 grams
- Sugar: 1.7 grams
- Protein: 34.5 grams
- Sodium: 507 milligrams
- Cholesterol: 81 milligrams
- Calcium: 47 milligrams
- Iron: 2.3 milligrams
- Potassium: 563 milligrams
PREPARATION
- Cook The Turkey Meatballs: If not using pre-cooked meatballs, form small balls using lean ground turkey and bake or pan-fry until cooked through. Set it aside.
- Prepare The Rice: Ensure brown rice is cooked and cooled slightly. Reheat if using leftovers.
- Steam The Green Beans: Steam green beans until just tender, about 4 to 5 minutes.
- Make The Tomato Seasoning: In a small pan, heat olive oil and stir in the tomato paste and Italian seasoning until warm and aromatic.
- Assemble The Bowl: In a serving bowl, layer brown rice as the base. Top with turkey meatballs and steamed green beans. Drizzle the seasoned tomato oil over the top.
- Final Touch: Add a pinch of salt and pepper to enhance flavour and serve immediately warm.
PREPARATION TIME
10 minutes
COOKING TIME
15 minutes
TIPS
- For Quick Preparation: Use frozen pre-cooked turkey meatballs and microwave brown rice pouches.
- To Enhance Flavour: Sear the meatballs before baking for extra caramelisation.
- Steam Efficiently: Place green beans in a covered bowl with a splash of water and microwave for 2 minutes.
- Balanced Bite: Slice meatballs in half before assembling for easier eating.
VARIATIONS
- Vegetable Swaps: Replace green beans with broccoli, spinach or courgette.
- Sauce Twist: Use marinara sauce or a garlic yoghurt dressing instead of tomato paste.
- Protein Alternative: Try chicken meatballs, grilled tofu or lentil patties.
- Grain Base: Swap brown rice for quinoa, couscous or bulgur wheat.
PREPPING AND STORAGE
- Refrigerator: Store the fully assembled bowl in an airtight container for up to 3 days.
- Freezer: Freeze cooked meatballs separately for up to 2 months. Defrost overnight and reheat before use.
- Reheat: Microwave assembled bowl for 1 to 2 minutes until heated through, adding a splash of water if needed to retain moisture.
