Turkey Rice and Black Bean Meal-Prep Bowls

Ingredients

• 1 cup long-grain white rice, rinsed (185 g)
• 2 cups water (480 g)
• 1 tablespoon olive oil (14 g)
• 2 pounds 93% lean ground turkey (907 g)
• 1 medium yellow onion, diced (200 g)
• 2 bell peppers, diced (300 g)
• 3 cloves garlic, minced (9 g)
• 2 tablespoons chili powder (16 g)
• 2 teaspoons cumin (6 g)
• 1 teaspoon salt (6 g)
• 14-ounce can diced tomatoes (397 g)
• 15-ounce can black beans, drained (255 g)
• 1/2 cup chopped cilantro (20 g)
• 2 medium limes, cut into wedges (134 g)

Instructions

1. Cook rice. Rinse rice in a sieve. Combine it with water in a covered saucepan, bring to a boil, reduce to low, and cook until tender. Remove from heat and leave covered for 10 minutes. Fluff with a fork before dividing among containers.
2. Prepare vegetables. Dice onion and peppers into small, even pieces. Mince garlic. Drain and rinse the black beans, then have tomatoes and seasonings ready beside the stove. This keeps the skillet method moving once the turkey has browned.
3. Brown turkey. Heat olive oil in a wide skillet over medium-high heat. Add turkey and break it into small crumbles. Cook, stirring and scraping the pan occasionally, until browned and cooked to 165°F in the center when checked with a food thermometer.
4. Cook vegetables. Add onion, peppers, chili powder, cumin, and salt. Stir until the seasonings coat the turkey. Cook for about 6 minutes, until onion is translucent and peppers have softened. Add garlic and stir for 30 seconds.
5. Simmer filling. Add diced tomatoes with their juices and black beans. Bring the mixture to a simmer and cook uncovered for 6 to 8 minutes. Stir occasionally until the liquid reduces and lightly coats the turkey, beans, and vegetables.
6. Assemble bowls. Divide rice among four containers. Spoon the turkey mixture evenly over the rice. Let bowls cool before covering. Pack cilantro and lime wedges separately, then add them after reheating for the freshest finish.

Notes

• A 93% lean turkey mixture has enough fat to brown well without needing a large amount of added oil. If using extra-lean turkey, add a little more oil only if the skillet looks dry while vegetables cook.
• The filling should look moist but not soupy before portioning. If liquid remains at the bottom of the skillet, continue simmering uncovered in one-minute intervals.
• For a firmer rice texture after reheating, slightly undercook it at the start, then let residual heat finish it during the covered rest.

Nutrition Facts