These ground turkey shells have a delicious Korean-inspired sauce! Packed with flavor and with less than 400 calories per bowl, make this recipe over the weekend for a healthy and tasty lunch during the week.
Inspired by Korean beef, the turkey is cooked in a mix of sweet and savory sauce that adds flavor to rice and vegetables. You can keep it in the fridge or freezer … it's great for healthy meals!
Reasons you might arrive across this recipe
- Ready in under 30 minutes, ideal for fast meal prep or weekday dinner
- It freezes / thaws great
- Sauce gives turkey, rice, and vegetables the great amount of flavor
About Korean beef
This recipe Taste of the houseKorean beef and rice is inspired by the Korean beef bulgogue. Beef Bulgogi is a traditional Korean recipe made from lean strips of beef marinated in a delicious sauce. The beef can be skewered, then grilled or fried in a pan. The cucumbers can vary greatly depending on the chef, but they usually consist of a mixture of soy sauce, garlic, ginger, spring onion, sugar, and pear.
If you want to cognize more about the history of the veal bulgoose, I recommend you. Read this article.
Adaptation of these flavors to a 30 minute recipe
My goal for this recipe was to match but lighten the traditional flavors, speed it up, and make it with ingredients alert for North American (US / Canada) home cooks. With these goals in mind, these Korean turkey bowls were created.
- Minced turkey Feel free to replace it with ground beef or minced chicken drumsticks. I don't like ground chicken because it can dry out. Crushed tofu also works in this recipe.
- Soy sauce- If you're gluten-free, you can trade it in for tamari, coconut amino acids, or liquid soy spices.
- Honey- It's very important to balance the soy sauce with some sweetness, but you don't necessarily have to use honey. Feel free to replace it with maple syrup or brown sugar. Monk fruit sweetener works well when you want to make low-carb products (see recipe card for quantities).
- Red pepper- It adds some warmth, but if you are serving children it is simple to abandon them out.
Step by step instructions
1. Shake the sauce You should mix the sauce before you commence cooking. In a small jar, add honey, soy sauce, sesame oil, chili peppers and black pepper. Shake it and set it aside.
2. Cook the turkey Heat the nonstick pan over medium heat. Put the ground turkey in the pan and cook for 7-10 minutes, mix and break with a spatula.
3. Garlic and ginger When the turkey is fully cooked and there is no pink residue, abandon a spot in the middle of the pan. Add chopped garlic and ginger and cook for 1 minute while stirring. Then mix it with the turkey.
4. Sauce Shake the sauce again and pour it evenly over the turkey. Cook for 1-2 minutes until everything is bubbling and covered with sauce.
5. Portion Service Place in 2 cups or larger cookware containers with ground turkey + sauce, steamed broccoli and rice. Refrigerate for up to 4 days and heat until it has evaporated in the microwave for serving.
- Rice- Replace it with cauliflower rice (even zoodles) and try an alternative sweetener in the sauce to make it Low in carbohydrates
- Honey- Swap for brown sugar, maple syrup, or monk fruit sweetener
- Soy sauce- Trade in tamari or coconut amines Paleo friendly (You also need to commute the rice)
- Minced turkey Can be replaced with ground beef, tofu puree or chicken legs (cut into cubes).
- Fridge- Store in an airtight container in the refrigerator for up to 4 days.
- Freeze- Store in the freezer for up to 3 months.
- thawing overnight in the refrigerator.
- Warm up as long as it is hot in the microwave until it has evaporated.
More bowls for the preparation of meals
☆ Did you make this recipe? I would love to hear how it turned out! Leave me a rating and star rating in the comments below. Your comments are very helpful!
Korean food preparation airy turkey bowls
These ground turkey prep bowls have a delicious Korean-inspired sauce! Packed with flavor and with less than 400 calories per bowl, make this recipe on weekends for a healthy and tasty lunch during the week.
Cook the rice according to the directions on the package. Transfer to four bowls with a capacity of 2 cups and allow to cool.
Shake all the ingredients of the sauce and set aside.
Heat the oil in a large pan over medium heat. Add the broccoli and cook until it is slightly soft for about 5 minutes. Remove from the heat and distribute between the preparation containers.
Put the turkey in the pan. Bake for 5-8 minutes and break into pieces with a spatula until fully cooked and now pink.
Leave a space in the middle of the ceiling. Add the garlic and ginger and cook for 1 minute, stirring gently.
Shake the sauce and pour turkey and garlic / ginger over it. Stir for 1-2 minutes until everything is mixed. Get out of the fire.
Divide the turkey sauce mixture between the preparation containers. Sprinkle with spring onions if desired.
1- Can be replaced with ground turkey, diced chicken legs, or mashed tofu
Can be replaced with honey, maple syrup, brown sugar or 2-3 teaspoons of monk fruit flavor.
Replace soy sauce with tamari, coconut amino acids, or liquid soy seasoning to make it gluten-free.
Store in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months.
Heat in the microwave until the heat has evaporated.
Offer: onebowl | Calorie: 380kcal | Carbohydrates: 52G | Protein: 28G | Fat: 7thG | Saturated fatty acids: oneG | Cholesterol: 46mg | Sodium: 852mg | Potassium: 811mg | Fiber: 4thG | Sweets: 15thG | Vitamin A: 1005IU | C vitamin: 136.5mg | Calcium: 92mg | Iron: 2.5mg