Lunch / Dinner
Wild Rice & Turkey Bowl with Cranberries and Oranges
One-bowl meals are anything but boring, and this Wild Rice & Turkey Bowl has all the delicious hearty flavors to keep you full for hours. Utilize lean meats to keep them low in fat and high in protein. Whole grains add texture and amp up the fiber, vitamins, and minerals. Then mix and match vegetables to keep things interesting. Finish off each bowl with a flavorful sauce or dressing that brings all of the elements together. And to make meal-time easier, prep the various ingredients ahead. Then, a little cooking and assembling is all it takes to get a hearty and healthy dinner together.
TURKEY tenderloins contain a whopping 28 grams of protein and less than 2 grams of fat per 4 ounce serving.
WALNUTS offer heart-healthy mono- and polyunsaturated fats which are beneficial for decreasing “bad” cholesterol levels.
WILD RICE is high in magnesium, potassium, and B6. Additionally, just 1 cup of cooked wild rice offers 7 grams of protein and 3 grams of fiber.
DRIED CRANBERRIES contain fiber and potassium which aids kidney and heart health and helps to lower blood pressure levels.
Ingredients
FOR THE TURKEY, COMBINE:
FOR THE VINAIGRETTE, WHISK:
FOR THE BOWL, COMBINE:
Instructions
For the turkey, combine 1 tsp. cumin, ¾ tsp. salt, granulated garlic, ¼ tsp. cinnamon, and ¼ tsp. pepper; rub turkey with spice mixture.
Spray a nonstick skillet with nonstick spray; heat over medium, 1 minute. Add turkey to skillet and cook until lightly browned and a thermometer inserted into the thickest parts register 165°, 2–3 minutes per sides. Transfer turkey to a cutting board and slice when cool.
For the vinaigrette, whisk together orange juice, vinegar, oil, tarragon, grated garlic, 1 tsp. zest, ½ tsp. cumin, ½ tsp. pepper, ½ tsp. salt, and ¼ tsp. cinnamon.
For the bowl, combine rice and 1 tsp. zest.
Divide turkey, rice, romaine, orange segments, celery, red onion, and cranberries among serving bowls; drizzle with vinaigrette and garnish with walnuts.
Nutritional Facts
Nutritional Facts
Per serving
Calories: 499
% Daily Value*
Total Fat 19g 29%
Saturated Fat 2g 10%
Cholesterol 45mg 15%
Sodium 692mg 28%
Carbs 52g 17%
Fiber 8g 32%
Protein 37g
*Percent Daily Values are based on a 2,000 calorie diet.