Here is a quick staple in our weekly routine.
This recipe is high in protein and fibre. Both are essential nutrients when it comes to keeping you feeling full and satisfied after a meal. It is a great source of many other nutrients too, like potassium and calcium (more info below on this).
The Recipe
- 1 serving listed below (adjust accordingly for more people and/or leftovers)
- ~25 minute cook time
Ingredients
- 1/3 cup ground turkey (or lean ground beef or plant-based alternative)
- 1/3 cup basmati rice
- 1/2 an avocado
- 1/3 cup edamame
- ~1.5 tbsp taco seasoning mix
- 2 large tostito chips (restaurant style or your preference)
- 1/4 cup mixed, shredded cheese, reduced fat
- 2 tbsp Salsa
Ingredient Tips
- You can buy edamame either shelled or in the pod. For this recipe, it’ll be easiest if they are already shelled. Edamame in the pod is a great idea for a snack though!
Instructions
- *Remember, I’m not a chef. For most things I just follow the instructions on the package!
- **Use a timer to help keep track of things, this is a must for me
- In a medium pot, cook rice, follow instructions on the bag. Make enough for leftovers!
- Break up and brown the ground turkey on the stove on medium heat
- Once browned, follow instructions on taco seasoning packet (add to turkey with a bit of water, simmer)
- In a smaller pot, bring water to a boil and add the shelled edamame
- Add rice, then ground turkey and edamame to a bowl
- Next, top with shredded cheese, crumple up the tosito chips for some crunch, and finish with the avocado and salsa
- Enjoy!
Nutritional Info
–
Learn more about %DV here.
Changes You Can Make
To Lower the Fibre
If you’re not eating a lot of fibre at the moment, it might be a good idea to start slow when you add more to your diet. You can lower the amount of fibre in this recipe by using less edamame.
*One note on fibre: a high fibre diet helps control our cholesterol levels. You can learn more about managing cholesterol at this link: 5 Ways Nutrition Can Help Lower Your Cholesterol
To Decrease Total Carbs
This recipe is already fairly low in carbohydrates for a meal, using only 1/3 cup of rice. If you want even less, that’s fine too! To lower the total carb count of this recipe, the easiest way is to:
- Use less rice and/or replace it with extra avocado
To Add More Healthy Fats
For those who want to add more fats to this recipe (might be helpful for those also lowering the total carbs of it), here are a couple ways to do that:
- Replace the rice with 1/4 cup nuts of your choice
- Replace half of the rice with an equivalent amount of nuts or seeds of your choice (something like pumpkin seeds are also a rich source of important vitamins and minerals, like magnesium)
Allergens Disclaimer
*It is important to practice caution with allergens if you have any food sensitivities or allergies. Be sure to choose products that sit well with you.
Thank you for reading! If you found this recipe to be of value or helpful at all, please share on your social medias 🙂 Feel free to tag me and let me know if you made any modifications!
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