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One-Pan Cheesy Turkey & Veggie Rice Skillet

A quick, budget-friendly, and family-friendly dish loaded with protein and vegetables, perfect for busy weeknights.
Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 420
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 lb lean ground turkey (93% lean) high-protein, low-fat
  • 1 cup brown rice, rinsed or quick-cook brown rice
  • 2.5 cups low-sodium chicken broth or veggie broth
  • 1 cup frozen mixed vegetables (peas, carrots, corn)
  • 1 medium zucchini, diced
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 14-oz can diced tomatoes, no salt added
Spices and Seasoning
  • 1 tsp smoked paprika
  • 0.5 tsp ground cumin
  • 0.5 tsp dried oregano
  • 0.5 tsp black pepper
  • 0.5 tsp salt adjust to taste
Toppings
  • 1 cup shredded reduced-fat cheddar or mozzarella
  • 2 tbsp olive oil
  • 1 tbsp lemon juice optional, brightens flavor
  • to taste Fresh parsley for garnish optional

Method
 

Preparation
  1. Heat a large, deep skillet over medium-high heat and add the olive oil. When it shimmers, add the onion and garlic and sauté for 2 minutes until fragrant.
  2. Add the ground turkey and break it up with a spatula. Cook until browned, about 5–7 minutes. Season with smoked paprika, cumin, oregano, salt, and pepper.
Cooking
  1. Stir in the diced tomatoes, rice, and chicken broth. Bring to a gentle boil, then reduce heat to low, cover, and simmer for 25 minutes.
  2. After 20 minutes, stir in the frozen vegetables, zucchini, and bell pepper, re-cover, and continue cooking until rice is tender and liquid absorbed (about 5–7 more minutes).
  3. Turn off heat and sprinkle the shredded cheese over the top. Cover for 2–3 minutes to melt the cheese.
  4. Finish with a squeeze of lemon juice and a sprinkle of fresh parsley. Serve warm.

Notes

For a low-carb option, swap brown rice for cauliflower rice and sauté it separately before folding in at the end. This dish can be stored in an airtight container in the fridge for 3–4 days and freezes well for up to 3 months.