Ground Turkey Rice Bowl
A quick stove top to oven rice and veggie medley full of flavor and free from fodmaps and unsafe IBS trigger ingredients.
Ingredients
- 1 Tbsp Olive oil
- 1 Tbsp butter
- 1 4 0 z turkey patty uncooked (you can double everything if making this for your family )
- 1 clove garlic peeled and sliced thin
- 1 small zucchini sliced in half lengthwise and diced up
- 1 medium carrot scraped and diced up
- 1 medium tomato sliced and diced or 1/2 can of petite diced tomatoes and some juice
- 1 small bunch of scallions lght green leaves diced up or bunch of chives diced up
- 1/2 cup of medium or short grain rice
- 2 cups low sodium organic chicken broth
- 1/2 tsp Herbs de Province
- 1 Tbsp finely chopped basil and parsley
- salt and pepper to taste
Instructions
- Preheat the oven to 350 degrees.
- In a heavy 2 - 4 quart saucepan (such as a le creuset or Cuisinart enameled pot) that can bake in the oven, heat the olive oil on medium heat, until shimmering. Add in the sliced garlic and scallions or chives. Let the garlic infuse its flavor in the oil before removing it from the pot. Leave in the scallion stems and chives.
- Toss in the ground turkey patty, using a wooden spoon to break it up and turn it while browning it until no longer pink. Set meat aside in a small bowl,
- Add in the butter and let it melt until foaming. Then add in all the chopped veggies, (except the diced tomatoes), the herb de province spices and the rice. Sauté veggies and rice for five to ten minutes or until the veggies have softened up a bit and the rice is translucent.
- Add in the chopped meat. Then add in the broth and the tomatoes and bring up to a boil. Add salt and pepper as well as the chopped herbs. Stir well.
- Turn off the stove top heat. Cover the pot, place it in the 350 degree oven and set the timer for ten minutes. Check and stir. Set the timer for another ten minutes and check the rice for doneness. Liquid should be evaporated into the rice and the rice should be fluffy and cooked. If not, cook for five more minutes. When rice is done, remove from oven. Serve with a sprinkle of parmesan cheese or sprinkle the whole rice dish with shredded cheddar cheese and return to oven for a few minutes to melt.
- You can add Worcestershire or soy sauce or what ever flavor you wish your ground turkey rice bowl to have. I add butter and parmesan cheese, more salt and pepper.
- This makes a lovely quick and delicious not to mention IBS safe, low fodmap lunch or dinner dish. Here's a nice surprise. Even using my small amount of rice, (1/2 cup of raw rice), I still had two cups of my casserole leftover for next day lunch or dinner.