Delicious and Nutritious – Ground Turkey with Rice and Beans

Ground turkey has become an increasingly popular alternative to ground beef. Not only is it versatile and budget-friendly, but ground turkey also packs a nutritious punch. Combining it with rice and beans creates a well-rounded, hearty meal that can please the whole family. Keep reading to learn more about cooking with ground turkey and three delicious recipes for ground turkey with rice and beans.

Why Choose Ground Turkey?

Ground turkey has a few advantages over ground beef

• It’s lower in fat and calories. Ground turkey is generally 85-90% lean while most ground beef is 80-85% lean. Going with the leanest ground turkey can save you a significant number of calories and fat grams per serving.

• It still has lots of protein. A 4 ounce serving of 90% lean ground turkey has about 26 grams of protein, making it an excellent choice for a high protein meal.

• It’s budget-friendly Ground turkey is usually cheaper per pound than most types of ground beef Buying ground turkey can help stretch your grocery dollars,

• It’s versatile. Ground turkey can be used in place of ground beef in just about any recipe, whether it’s chili, Bolognese sauce, burgers, meatloaf, etc. This allows you to easily lighten up some of your favorite dishes.

So if you’re looking for a lean, protein-packed alternative to ground beef, ground turkey is a great option. Now let’s talk about some tasty ways to use it!

Ground Turkey Skillet with Rice and Beans

This one-pan meal comes together quickly and easily. Jasmine rice and kidney beans pack in some extra fiber while bell peppers and savory spices add lots of flavor. It provides a healthy and satisfying balance of protein, carbs, and veggies.

Ingredients:

• 1 tbsp olive oil
• 1 lb 90% lean ground turkey
• 1 small onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp oregano
• 1 (15 oz) can kidney beans, drained and rinsed
• 1 cup uncooked jasmine rice
• 1 14.5 oz can diced tomatoes
• 2 cups chicken broth
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat olive oil over medium heat. Add ground turkey and cook for 5-7 minutes, breaking up pieces with a wooden spoon as it cooks.
2. Add onion, bell pepper, and garlic. Cook for 5 more minutes.
3. Stir in spices and cook for 1 minute until fragrant.
4. Add kidney beans, rice, tomatoes, broth and season with salt and pepper to taste.
5. Bring mixture to a boil. Then reduce heat to low, cover and simmer for 20 minutes until rice is tender and liquid is absorbed.
6. Remove from heat and let sit covered for 5 minutes before serving.

This one skillet ground turkey and rice meal is packed with flavor, protein and fiber. The prep is quick and it all cooks in just one pan. Easy cleanup is a bonus!

Mexican Ground Turkey and Rice

Take your ground turkey to the tropics with this Mexican-inspired rice bowl. It’s vibrant, tasty and can be customized with your favorite Mexican toppings.

Ingredients:

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 2 tsp cumin
• 1/2 tsp oregano
• Pinch of cayenne pepper
• 1 cup uncooked brown rice
• 1 (15 oz) can black beans, drained and rinsed
• 1 (14.5 oz) can fire roasted diced tomatoes
• 1 1/4 cups chicken broth
• Juice of 1 lime
• Chopped cilantro, avocado and hot sauce for serving

Instructions:

1. In a large skillet over medium heat, add olive oil. Cook ground turkey for 5-7 minutes until browned, breaking it up as it cooks.
2. Add onion and garlic and cook for 2-3 more minutes.
3. Add spices and cook for 1 minute.
4. Stir in rice, black beans, tomatoes, broth and lime juice. Bring to a boil.
5. Reduce heat to low, cover and simmer for 25-30 minutes until rice is tender and liquid is absorbed.
6. Remove from heat and let sit for 5 minutes before fluffing with a fork.
7. Serve topped with desired toppings like avocado, cilantro and hot sauce.

The lime juice, spices and bean combo give this Mexican ground turkey skillet lots of bright, robust flavor. Brown rice boosts the fiber and the toppings customize it to your taste.

Cheesy Ground Turkey and Rice Casserole

For comfort food lovers, this cheesy turkey and rice casserole definitely delivers. The savory sauce and melted cheese topping make it irresistible.

Ingredients:

• 2 tbsp olive oil, divided
• 1 lb ground turkey
• 1 small onion, diced
• 3 cloves garlic, minced
• 2 tbsp flour
• 1 cup whole milk
• 1/2 cup chicken broth
• 2 tsp dried thyme
• 1 tsp each salt and pepper
• 2 cups cooked white rice
• 1 cup frozen peas
• 1 cup shredded cheddar cheese
• 1/4 cup grated parmesan

Instructions:

1. In a large skillet, heat 1 tbsp oil over medium heat. Cook ground turkey for 5-7 minutes until browned. Transfer to a plate.
2. Add remaining 1 tbsp oil to pan. Saute onion and garlic 3-4 minutes.
3. Whisk in flour and cook 1 minute.
4. Slowly whisk in milk and broth. Stir in thyme, salt and pepper. Simmer until thickened, about 5 minutes.
5. Return turkey to pan. Stir in rice and peas.
6. Transfer mixture to a greased 9×13 baking dish. Top with cheddar and parmesan.
7. Bake at 375F for 15-20 minutes until hot and bubbly. Let sit 5 minutes before serving.

The cheesy sauce takes this casserole to the next level of comfort food deliciousness. It’s quite simple to prepare and makes for satisfying leftovers too.

Tips for Cooking with Ground Turkey

• Choose lean ground turkey with 90-93% lean meat for the biggest health benefits. Avoid adding extra fat when cooking.

• Season it well. Ground turkey benefits from added flavor from spices, herbs and other seasonings. Don’t be shy with the seasoning to make it tasty.

• Cook it thoroughly to 165F internal temperature, until no longer pink. Be careful not to overcook or it can become dry.

• Add some fat. If your turkey seems a little dry, stir in a tablespoon or two of olive oil while cooking. This adds moisture.

• Use it in place of ground beef in just about any recipe. Chili, burgers, pasta sauce and more are all options.

• Store it properly for maximum freshness. Freeze for longer storage or keep refrigerated for 1-2 days.

A Healthy, Budget-Friendly Alternative

Ground turkey is an extremely versatile and healthy alternative to ground beef. It can provide a budget-friendly way to get in lean protein while making flavorful dishes the whole family will love. Combining it with fiber-rich rice and beans creates nutritious, hearty one-pan meals. Try out these recipes for ground turkey with rice and beans as a delicious way to incorporate this nutritious meat into your diet.