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Saturday, January 28, 2023

Broccoli and Rice with Ground Turkey

Healthy Low GI Recipe: Broccoli & Rice With Ground Turkey 

Get creative in the kitchen with this healthy, low GI recipe. Ground turkey, broccoli and rice combine to make a satisfying meal that won't spike your blood sugar!

Looking for a delicious and satisfying way to get more healthy broccoli, ground turkey, and black rice into your diet? Try this easy-to-make low GI recipe that combines these three ingredients (along with a few others) for a nutritious meal.

Remember when I told you I had a back up plan for that left over black rice?  Well, here is what I created the following night with the left overs, and can I tell you how yummy it was?  

Okay, even my husband sang my praises after dinner.  I did not see that one coming, at all.  I was actually kind of nervous when he walked in the back door since he is not a fan of broccoli.  He is a meat and potato kind of guy, and he doesn't like to deviate from what he likes.  Does any man?  

I mean, they can be so difficult when it comes to dinner, am I right?  If you are shaking your head yes, then know this one was a dinner that hit it out of the park!  I love when that happens, don't you?

Typically when I make broccoli for dinner, he will walk in, smell it, and groan... then he goes about his business and will usually add everything to his plate, minus that flowery, yummy, green broccoli.  

I do not get it, I love the stuff, especially when you buy the flowerets that have less stems, and more flower.  I sometimes pick up fresh broccoli and chop it up myself, and then other times I will buy frozen.  This particular time, I had frozen available in the freezer which I sat out on the counter and thawed before I got started on dinner.    

Broccoli & Rice with Ground Turkey 

What you will need:
  1. 1 lb ground turkey
  2. 1 can diced tomatoes
  3. 1 T soy sauce
  4. 1 T Worcestershire sauce
  5. 1 t cumin
  6. 1 t garlic powder
  7. 1 t onion powder
  8. 1 t paprika
  9. 1/3 c bone broth
  10. 2 c cooked black rice
  11. 1 pkg frozen broccoli, thawed 
  12. 1 onion, chopped
  13. 1 t minced garlic

What you need to do:

Gather your ingredients and then follow the simple steps below.

  • Coat bottom of skillet with olive oil and set heat on stove to medium
  • Add ground turkey, breaking up into small pieces in skillet, add chopped onion to skillet, continue to move around in skillet to cook thoroughly
  • Add broccoli 
  • Add spices, minced garlic, Worcestershire sauce, and soy sauce
  • Add diced canned tomatoes 
  • Add in cooked black rice from previous evening, if you do not have black already cooked, follow directions provided on package and add to skillet
  • Add chicken broth lastly ( I used bone broth, but you can use regular chicken broth)
  • Let everything simmer together for 10-15 minutes and serve 

I was in a hurry and left my broccoli pieces larger, but you can certainly cut them up smaller.  I normally would have done so, but you know how it is when you are trying to rush and get dinner on the table quickly, the details slide a bit.  

Those of you who have been around a while know I am not a chef, or a cook, or have any professional experience when it comes to the kitchen.  I am not a dietician... I just enjoy creating recipes and sharing them with folks who are searching for different gluten free dinner options, and now low GI thrown into the mix.    

I have to share I have been reading more info about blood sugar and how it affects us, is it no wonder so many of us have illnesses?

In case you missed our introduction earlier on a low GI Index diet, here is a small bit of information, I encourage you to read that post as well so you know why we have chosen this lifestyle.  

What is the Glycemic Index?

The glycemic index (GI) is a scientific ranking system for carbohydrates based on their impact on blood sugar levels. It assigns a numerical value to each type of carbohydrate and measures how quickly these carbs are broken down into glucose in the body.

Generally, a lower GI rating indicates that the food is digested more slowly and produces less of an immediate rise in blood sugar after eating it. Eating foods with a low GI can help regulate our metabolism, aid in weight loss, and reduce the risk of certain diseases associated with high blood sugar levels.

I always assumed high blood sugar levels were related to diabetes, but that is not always the case. There is Type 1 diabetes, Type 2 diabetes, gestational diabetes that occurs with women who are pregnant, pancreatic diseases, including pancreatitis, pancreatic cancer, cystic fibrosis, the list goes on and on...

Did you know not getting enough sleep will affect your blood sugar levels? I am surprised mine are not sky high since I do not sleep very well. I found that an interesting bit of information, since lack of sleep can make us insulin resistant, and that is a whole other host of information to delve into.

I also read where stress can also increase your blood sugar levels. In today's society is it no wonder why folks have increased blood sugar levels these days? Can't we go back to 1950? If you read yesterday's post, then you know I would so love to do this!

I highly suggest that you do your own research, and speak with your doctor since I’m just a regular gal doing research to help a friend while we adapt to this lifestyle too. I am merely sharing information I have found through my own research. I am one curious individual and actually enjoy researching topics that interest me. This just happens to be one of those topics, so I will keep delving into more information only for my own curiosity.

I have to agree this is one of my more involved ingredient list recipes, but I liked the flavor we were able to create with them all together.  Do you know my husband has already asked for this dinner again?  For someone who absolutely did not like broccoli, he really enjoyed this dish.  

I am just glad I was able to find the black rice again.  I have been on the lookout for a few years now.  I had picked it up several years ago and then was unable to locate it again.  I have not been able to find it locally and for the longest time I could not find it online either.  There must be a surge in demand since I found it in several different name brands and several places recently.  

I love the stuff, and I also read it helps in lowering blood sugars.  Maybe that is why it has become popular?  Give it a try for a bit of variety in your life.  Let us know if you enjoy this recipe, and don't forgot to pin now!  

Would you like to comment?

  1. I like broccoli too! This sounds like a delicious and healthy dish! :)

    1. Thank you Nancy, it was pretty yummy and I love broccoli! 😊

  2. This sounds amazing, easy and yummy! I can't wait to try it!!

    1. So happy you liked this recipe, let us know how you like it when you make it.