Garlic Ground Turkey and Bell Pepper Rice Bowl
Savory lean ground turkey sautéed with fragrant minced garlic and sweet red bell peppers over jasmine rice. A high-protein, prep-friendly meal that is completely dairy-free, soy-free, and fish-free.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat olive oil in a large skillet…
- 01
Heat olive oil in a large skillet…
Heat olive oil in a large skillet over medium-high heat at 350°F (175°C) for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add minced garlic clove and sliced red…
Add minced garlic clove and sliced red bell pepper to the skillet, sautéing for 3 minutes until peppers start to soften and garlic is fragrant.
Look for: peppers start to soften and garlic is fragrant
Tap card to mark done - 03
Add lean ground turkey to the skillet
Add lean ground turkey to the skillet, breaking it into small pieces with a wooden spoon.
Tap card to mark done - 04
Cook the ground turkey for 6 to…
Cook the ground turkey for 6 to 8 minutes, stirring frequently, until no pink remains and the internal temperature reaches 165°F (74°C).
Look for: no pink remains and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 05
Pour in chicken broth to deglaze the…
Pour in chicken broth to deglaze the skillet and keep the turkey tender, simmering for 2 minutes until liquid is mostly absorbed.
Look for: liquid is mostly absorbed
Tap card to mark done - 06
Warm pre-cooked jasmine rice in a microwave-safe…
Warm pre-cooked jasmine rice in a microwave-safe bowl or small pot for 1 minute until steaming.
Look for: steaming
Tap card to mark done - 07
Divide jasmine rice into a meal prep…
Divide jasmine rice into a meal prep container or bowl and spoon the garlic turkey and bell pepper mixture evenly over top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Allow to cool completely before sealing with…
Allow to cool completely before sealing with a lid for up to 4 days in the refrigerator.
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