There are about 17.1g of protein in a 100g serving of turkey, making it a very good source of these essential amino acids. Its protein content makes turkey a healthy meat choice. A little-known health benefit of turkey is that it contains trace minerals thought to aid in cancer prevention. Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system.

This meal is perfect if you are trying to put size on or as a pre-workout or lunch option as it contains brown rice = carbohydrates!

If you are trying to be lean, you can make turkey and serve it with a salad!




  • 1 1/3 Cups Brown Rice
  • 1/2 Teaspoon Sea Salt
  • 3 Cups Low-Sodium Chicken broth
  • 450g Turkey Breast
  • 1 Tablespoon Olive Oil
  • 1/2 Teaspoon Freshly ground black Pepper
  • 1 Tablespoon Low-sodium Soy sauce
  • 4 Cups baby spinach
  • 1 Bunch Spring onion, chopped
  • 1 Tablespoon Sesame oil
  • 1 Tablespoon Sesame seeds



  1. Preheat oven to 230°C

  2. In a medium saucepan over medium heat, combine rice, 1/4 teaspoon salt, 2 cups broth, and 1 cup water.

  3. Cover and bring to a boil. Reduce to a simmer and cook, covered, until rice is tender (it takes about 45 minutes).

  4. Meanwhile, line a baking sheet with foil. Place turkey on sheet and coat with little oil.

  5. Season with remaining 1/4 teaspoon salt and 1/2 teaspoon pepper and brush with 1 1/2 teaspoons soy sauce.

  6. Roast, turning halfway through, until turkey is cooked.

  7. Remove from oven and transfer turkey to a cutting board.

  8. Tent with foil and let rest (for about 5 minutes).

  9. Stir spinach, scallions, and remaining 1 1/2 teaspoons soy sauce into rice with remaining 1 cup warmed broth.

  10. Thinly slice turkey.

  11. Divide rice and sliced turkey among 4 bowls, drizzle each with sesame oil and sprinkle with sesame seeds!

  12. Enjoy!




Recipe Makes a Total of 2 Servings

Per Serve

Protein  42g
Fat Total 9g
Fat Saturated 1.2g
Carbohydrate Total 57g
Sugar 1g
Calorie Total  486