Lean Turkey Brown Rice (Printable)

High-protein lean turkey combined with roasted veggies and brown rice for a nutritious, easy meal.

# What You'll Need:

→ Protein

01 - 1 pound lean ground turkey

→ Vegetables

02 - 2 cups broccoli florets
03 - 1 red bell pepper, diced
04 - 1 medium zucchini, sliced
05 - 1 cup cherry tomatoes, halved

→ Grains

06 - 2 cups cooked brown rice

→ Seasonings & Oils

07 - 2 tablespoons olive oil, divided
08 - 1 teaspoon garlic powder
09 - 1 teaspoon smoked paprika
10 - 1/2 teaspoon dried oregano
11 - Salt and black pepper, to taste

→ Garnish (optional)

12 - 2 tablespoons chopped fresh parsley
13 - Lemon wedges

# Directions:

01 - Preheat oven to 425°F.
02 - Toss broccoli, bell pepper, zucchini, and cherry tomatoes with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, stirring halfway, until vegetables are tender and slightly caramelized.
03 - While vegetables roast, heat 1 tablespoon olive oil in a large skillet over medium heat. Add ground turkey, garlic powder, smoked paprika, oregano, salt, and pepper. Cook, breaking up meat, until browned and cooked through, about 8–10 minutes.
04 - Divide cooked brown rice evenly among four meal prep containers. Top each with equal portions of turkey and roasted vegetables.
05 - Garnish with parsley and add lemon wedges, if desired. Let cool before sealing containers and refrigerating.

# Expert Advice:

01 -
  • You will actually look forward to your lunch instead of ordering overpriced takeout again
  • The vegetables stay perfectly tender even after four days in the fridge
  • Everything cooks on one sheet pan and one skillet, meaning minimal cleanup on Sunday
02 -
  • Never seal your containers while the food is still hot or condensation will make everything soggy
  • The lemon wedges might look unnecessary but they are what pulls all the flavors together when you are eating this on day three
03 -
  • Cut your vegetables into similar sized pieces so everything roasts evenly
  • Double the batch on Sunday and you will thank yourself all week long

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