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The Best Healthy Turkey and Brown Rice Skillet Meal Recipe

A healthy, family-approved dinner is ready in a flash with this delicious Turkey and Brown Rice skillet meal plus it can easily be made keto-friendly! (Refer to the notes in the printable recipe for THM-FP and THM-S instructions).

Raise your hand if you like dinner recipes that are easy.

Raise your hand if you also like dinner recipes that are healthy.

And now, raise your hand if it’s important for everyone in your family to eat the same thing…

If you’re anything like me, you need three hands right about now!

Isn’t that the way it is when you’re a mom, though?

When I was a kid, one of my mom’s go-to dinners was a Pillsbury bake-off recipe. It had ground beef, green beans, tomato sauce, and seasonings baked in a crust made from refrigerator biscuits. Topped with cheese.

It was delicious!

But my body can’t handle eating that way anymore.

Oh to have that kind of metabolism again! LOL

One night, I decided to try my hand at recreating the flavors of that recipe, but in a healthier way.

I had lean ground turkey in my fridge, so I browned that up with some onions.

Then added brown rice to give it some bulk instead of a biscuity crust.

A bag of frozen green beans, a can of tomatoes, and some seasonings later had me revisiting my youth.

Stainless steel skillet with a simple healthy recipe using ground turkey, brown rice, caulirice, green beans, and tomatoes.

This simple meal comes together in one pot, so it makes cleanup a breeze too!

Be sure to use a pan with high sides when you make this recipe because it makes a lot.

The portion size is large, so you won’t leave the table feeling hungry.

Did I mention I added some caulirice too?

No one in my family even noticed!

All the veggies you need are already part of this recipe, so no side dishes are required.

Seriously, this turkey and brown rice skillet meal can be on your table in under 30 minutes! And most of that time requires no effort on your part.

Basically, it’s the perfect busy weeknight healthy dinner.

Stainless steel skillet with a simple healthy recipe using ground turkey, brown rice, caulirice, green beans, and tomatoes.

As written in the printable recipe card at the end of this post, this recipe is a THM E meal.

If that sounds like gibberish to you, I totally understand!

What that means is if you follow the Trim Healthy Mama (THM) lifestyle, this recipe is an E meal. (E stands for energizing carbs.)

I shared how I found THM, some tips for getting started, and even some tips for success during menopause!

THM isn’t a diet, it’s truly a lifestyle, and I’ve been eating this way since May of 2016!

But let’s get back to the recipe.

The brown rice provides your body with healthy carbohydrates that won’t spike your blood sugar. There are less than 5 grams of added fat per serving.

If you don’t follow THM, no worries! Just know that this is a heart-healthy recipe that fits into any low glycemic diet or lifestyle.

Is This Recipe Keto-Friendly?

One of the things I love about this ground turkey skillet meal is that it’s really versatile.

If you want a low-carb dinner recipe, don’t let the brown rice in the title stop you from trying this out!

It’s super easy to prepare this one pot meal with a few minor tweaks to make it keto.

Swap out the brown rice for caulirice and boom! It’s a keto ground turkey skillet recipe.

You could even serve it with cheddar cheese for a little extra somethin’ somethin’.

There are few more minor adjustments that you can read in the Notes section of the printable recipe.

However, this easy recipe is so versatile that you can also make it as a THM-FP too!

Sometimes on THM we like to have meals that are called Fuel Pulls (FP).

Are you wondering what fuel pull means?

In a nutshell, it means you pull out the carbs and the fats (the fuels), so you’re left with protein and non-starchy veggies.

Sometimes those meals can feel like diet food. But this recipe has so much bulk to it that you’ll still leave the table feeling full and satisfied.

I’ve included complete details for how to make this recipe a fuel pull in the Notes section at the bottom of the printable recipe.

So what are you waiting for?

It’s almost dinner time and a ground turkey skillet meal recipe will have that meal ready in no time.

Be sure to leave a star rating and review after you make the recipe!

This helps other people to find and enjoy it too.

Plus it means the world to us!

Stainless steel skillet with a simple healthy recipe using ground turkey, brown rice, caulirice, green beans, and tomatoes.

Easy Turkey & Rice Skillet Meal | THM-E, FP or S

Yield: 6
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

A healthy, family-approved dinner is ready in a flash with this delicious Turkey and Brown Rice skillet meal plus it can easily be made keto (see notes for THM-FP and THM-S instructions).

Ingredients

  • 1 Tbsp olive oil or coconut oil
  • 1-1/4 lbs. extra-lean ground turkey (97/3)*
  • 1 cup chopped yellow onion
  • 15 oz can petite diced tomatoes with juice
  • 16 oz frozen cut green beans
  • 2 cups uncooked brown Minute Rice
  • 20 oz. frozen caulirice
  • 2-1/2 cups low sodium chicken broth
  • 2 tsp Better Than Bouillon vegetable or chicken base
  • 6 oz can tomato paste
  • 1/2 tsp garlic powder
  • 1 tsp dried parsley
  • 1 tsp onion powder
  • 2 tsp prepared mustard
  • 1 Tbsp Worcestershire sauce
  • salt and pepper, to taste

Instructions

  1. In a large skillet (5 qt) with sides, heat oil over medium-high heat. Add the turkey and chopped onion. Saute until the turkey is no longer pink, 3-5 minutes, stirring occasionally. Drain off any fat and return the skillet to the heat.
  2. Stir in all the remaining ingredients, except salt and pepper. Bring to a boil, then cover the skillet and reduce the heat to medium-low. Simmer for 20-22 minutes, until the rice is done.
  3. Remove from heat and add salt and pepper to taste. Serve immediately!
  4. Store any leftovers in a sealed, airtight container in the refrigerator for up to one week.

Notes

* If you can't find 97/3 ground turkey, you can rinse the meat with very hot water after cooking to reduce the fat for THM-E and THM-FP.

Keto/THM-S:

If you are making this meal as part of a low-carb diet, you can substitute 93/7 ground turkey, or even ground beef. Omit the brown rice, double the caulirice, and reduce the chicken broth to 1/2-cup. If desired, serve with shredded cheddar cheese for topping.

THM-FP:

Substitute cooking spray for the olive oil. Omit the brown rice, double the caulirice, and reduce the chicken broth to 1/2-cup.

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Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 351Total Fat 6.5gSaturated Fat .5gTrans Fat 1gUnsaturated Fat 1.7gCholesterol 0mgSodium 434mgCarbohydrates 45gFiber 9gSugar 8.5gProtein 29g

Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. However, due to wide variations in brands, nutrition data is subject to change for every user. Nutrition data is calculated using My Fitness Pal Pro and we subtract all sugar alcohols from erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer to our complete Nutritional Disclosure for more details.

Did you make this recipe?

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Pin it to Remember it!

L Greazzo

Monday 21st of March 2022

I've made this the past couple of years but I use shrimp no tomatoes and add a bag of frozen steamable mixed veggies and boil in a bag brown rice. After I boil the rice and micro the veggies(only takes 10 min)I mix everything together and drizzle some Braggs amino acid on top. Taste like Chinese shrimp fried rice. It is delicious!

Anne

Tuesday 22nd of March 2022

Oh wow! Your shrimp idea sounds delicious! My husband would love that too. I'll have to give your version a try. Thanks so much for sharing!

Cindy

Tuesday 15th of March 2022

I'm telling you with blogging we need fast meals

Anne

Wednesday 16th of March 2022

Right? I swear I don't know where the days go sometimes! Hope you like this one if you give it a try!

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