Quick Teriyaki Ground Turkey and Broccoli Rice Bowl
A savory-sweet ground turkey skillet tossed with crisp-tender broccoli over fluffy jasmine rice. Perfect for a busy school night and ready in just 20 minutes with only one pan to wash.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. It reheats beautifully with a splash of water to keep the turkey moist.
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 5 steps complete
Next: Rinse the jasmine rice under cold water…
- 01
Rinse the jasmine rice under cold water…
Rinse the jasmine rice under cold water until the water runs clear. In a small pot, combine the rice with 1 cup (240ml) of water, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, to steam.
Look for: the water runs clear
Tap card to mark done - 02
Whisk the soy sauce
While the rice cooks, whisk the soy sauce, maple syrup, minced garlic clove, and grated ginger root together in a small bowl until the syrup is fully incorporated.
Look for: the syrup is fully incorporated
Tap card to mark done - 03
Heat 1 teaspoon of sesame oil in…
Heat 1 teaspoon of sesame oil in a 12-inch (30cm) skillet over medium-high heat. Add the ground turkey and cook, breaking it up with a wooden spoon, until it is browned and no longer pink, about 6 to 8 minutes.
Look for: it is browned and no longer pink
Tap card to mark done - 04
Stir the broccoli floret directly into the…
Stir the broccoli floret directly into the skillet with the turkey. Pour the prepared teriyaki sauce mixture over the top. Reduce heat to medium, cover, and let simmer for 4 to 5 minutes until the broccoli is bright green and tender-crisp.
Look for: the broccoli is bright green and tender-crisp
Tap card to mark done - 05
Remove the lid and stir in the…
Remove the lid and stir in the remaining 0.5 teaspoon of sesame oil. Serve the teriyaki turkey and broccoli hot over a fluffy bed of steamed jasmine rice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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