Healthy Turkey And Rice Skillet

Name: Healthy Turkey And Rice Skillet
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 lb ground turkey; 1 cup brown rice; 1 medium onion, chopped; 2 cloves garlic, minced; 1 red bell pepper, diced; 1 cup frozen peas and carrots; 2 cups chicken broth; 1 tablespoon olive oil; 1 teaspoon paprika; 1 teaspoon salt; 1/2 teaspoon black pepper; 1 tablespoon soy sauce (optional); Chopped parsley for garnish

Highlighted under: Light Meal Inspirations

I absolutely love making this Healthy Turkey And Rice Skillet for a wholesome weeknight dinner. It's a one-pan meal packed with protein and earthy flavors that the whole family enjoys. The blend of seasoned turkey, tender rice, and vibrant vegetables cooks together beautifully, creating not only a delicious meal but also a gorgeous presentation. Plus, since it's quick to prepare and clean up, it fits perfectly into my busy schedule. You can easily adjust the veggie quantities to suit your family's preferences, making it a versatile dish.

Created by

Noemi Turner

Last updated on 2026-02-01T19:41:35.766Z

When I created this Healthy Turkey And Rice Skillet, I was looking for a quick dish that didn’t sacrifice flavor for health. The combination of hearty ground turkey with brown rice and a medley of colorful vegetables creates a beautifully balanced and satisfying meal. What I love most is how the spices meld during cooking, filling the entire kitchen with a delicious aroma.

One key tip I discovered is to let the skillet sit covered for a few minutes after cooking. It allows the rice to absorb the last bits of flavor and steam to finish cooking any leftover crunch in the veggies. This makes a world of difference in texture!

Why You'll Love This Recipe
Nutritious ingredients packed into a single skillet
Customizable with your favorite vegetables
Quick and simple cleanup after dinner

Mastering the Skillet Technique

The key to achieving the perfect texture in your Healthy Turkey And Rice Skillet lies in the cooking method. Start by sautéing the onions and garlic until they become translucent and fragrant, usually around 2-3 minutes over medium heat. This step not only builds a flavor base but also ensures the turkey cooks evenly. If you're in a pinch, you can use pre-minced garlic or onion powder, though fresh is preferred for its robust flavor.

Another crucial aspect is to monitor the simmering stage. Once you add the chicken broth and rice, bring the mixture to a rolling boil before lowering the heat. A gentle simmer, indicated by small bubbles breaking the surface, is ideal for cooking the rice without turning it into a mushy texture. If you find your rice still undercooked after 25 minutes, add a splash more broth and cover again for an additional 5-10 minutes.

Vegetable Customization Tips

One of the beauties of this recipe is its adaptability with vegetables. While I've used red bell peppers, peas, and carrots, feel free to substitute them with seasonal vegetables like zucchini, diced sweet potatoes, or fresh spinach. Just remember that denser vegetables may need additional cooking time. To integrate them seamlessly, sauté them briefly in the olive oil before adding the turkey to ensure they soften adequately during the cooking process.

For a flavor boost, consider adding a splash of citrus juice or a sprinkle of herbs like thyme or oregano. These additions can enhance the overall freshness of the dish. If you prefer a warmer spice profile, incorporating a pinch of red pepper flakes with the turkey can deliver a subtle kick that pairs wonderfully with the earthy undertones of the brown rice.

Storage and Meal Prep Ideas

Leftovers from your Healthy Turkey And Rice Skillet can be stored in an airtight container in the refrigerator for up to 4 days, making it perfect for meal prep. Reheat in the microwave or on the stovetop with a splash of chicken broth to restore moisture. The flavors actually improve the next day as they meld together, delivering an even more delicious dish!

You can also freeze portions of the skillet for longer storage. Just ensure it cools completely before transferring it to freezer-safe bags. It can last up to 3 months in the freezer. For best results, let it thaw overnight in the refrigerator before reheating, as this helps preserve the texture and flavor. I love having this dish ready for busy nights when cooking from scratch may not be an option.

Ingredients

Gather the following ingredients to get started:

Ingredients

1 lb ground turkey
1 cup brown rice
1 medium onion, chopped
2 cloves garlic, minced
1 red bell pepper, diced
1 cup frozen peas and carrots
2 cups chicken broth
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon soy sauce (optional)
Chopped parsley for garnish

Make sure to have everything prepped for the best results!

Instructions

Let’s get cooking:

Cook the Turkey

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until fragrant. Stir in the ground turkey, cooking until it’s browned and cooked through.

Add Rice and Broth

After the turkey is cooked, add the brown rice, chicken broth, paprika, salt, and pepper to the skillet. Stir well to combine.

Incorporate Vegetables

Bring the mixture to a boil, then reduce the heat. Add the diced bell pepper and frozen peas and carrots, cover, and let simmer for about 25 minutes, or until the rice is tender and the liquid is absorbed.

Serve and Enjoy

Once the cooking time is up, remove from heat. If desired, stir in soy sauce for added flavor, and garnish with chopped parsley before serving.

Enjoy your delicious, healthy meal!

Pro Tips

For an even healthier version, substitute quinoa for brown rice or add spinach for more greens.

Flavor Profiles

The combination of ground turkey with spices like paprika and optional soy sauce creates a rich, savory flavor. The turkey absorbs the broth beautifully, lending to both taste and moisture. If you're looking for a slightly tangy kick, swapping out the soy sauce for tamari or coconut aminos can make it gluten-free while still providing a depth of flavor.

The addition of vegetables adds not only color but also varying textures, making each bite interesting. The peas and carrots add a touch of sweetness, balancing the savory turkey. If you're a fan of crunch, consider tossing in some raw snow peas or snap peas just before serving; they’ll retain their crispness and add a fresh element to the dish.

Scaling the Recipe

Scaling this recipe for larger gatherings is straightforward. For each additional pound of turkey, increase the rice by half a cup and add an extra cup of broth to ensure there's enough moisture. Just keep in mind that you may need to extend the simmering time until the rice is fully cooked. A larger skillet may help avoid overcrowding, which can lead to uneven cooking.

If preparing for a smaller crowd, feel free to halve the recipe. As with larger versions, the cooking times remain similar, but always check the rice for doneness as stove heat may vary. Adjusting the seasoning to taste is essential as well when reducing the quantities.

Questions About Recipes

→ Can I use white rice instead?

Yes, but you will need to adjust the cooking time since white rice cooks faster than brown rice.

→ What can I add for extra flavor?

Consider adding chopped cilantro, a splash of lime juice, or even a pinch of cayenne for heat.

→ How do I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave before serving.

→ Is it possible to make this dish ahead of time?

Absolutely! You can prepare it a day in advance and simply reheat before serving.