# What You’ll Need:
→ Protein
01 - 1 lb (450 g) ground turkey (93% lean recommended)
→ Grains
02 - 1 cup (200 g) uncooked long-grain white or brown rice
03 - 2 cups (480 ml) water or low-sodium chicken broth
→ Vegetables
04 - 1 cup (150 g) diced bell peppers (red, green, or yellow)
05 - 1 cup (130 g) broccoli florets, chopped small
06 - 1 medium carrot (80 g), peeled and diced
07 - 1 small onion (70 g), diced
08 - 2 cloves garlic, minced
09 - 1 cup (130 g) frozen peas
→ Seasonings & Oils
10 - 2 tbsp olive oil or vegetable oil
11 - 1 tsp salt, or to taste
12 - ½ tsp ground black pepper
13 - 1 tsp smoked paprika (optional)
14 - ½ tsp dried Italian herbs or oregano
15 - 2 tbsp low-sodium soy sauce (optional, for flavor)
# How to Make It:
01 - In a medium saucepan, combine rice and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until the rice is tender and liquid is absorbed. Fluff with a fork and set aside.
02 - Heat oil in a large nonstick skillet or sauté pan over medium-high heat. Add ground turkey and cook for 4-5 minutes, breaking it up with a spoon, until browned and cooked through.
03 - Add onion and garlic to the pan. Sauté for 2 minutes until fragrant.
04 - Add bell peppers, carrots, and broccoli. Cook for 5-6 minutes, stirring occasionally, until vegetables are just tender.
05 - Stir in peas, salt, pepper, smoked paprika, Italian herbs, and soy sauce. Cook for 2 more minutes.
06 - Add the cooked rice to the pan, mixing thoroughly to combine all ingredients. Taste and adjust seasoning if needed.
07 - Divide evenly into 4 meal prep containers. Let cool before sealing and refrigerating.
