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Turkey Kale Rice Bowl: The Easiest, Fastest, Cheapest, Healthiest Meal Ever

Chaunice Benton is, in every sense of the word, a creative. She’s known to be relatable and to possess the empathy of a pen full of puppies.

How amazing does this look?

How amazing does this look?

What Meal Could Possibly Be All Of These Things?

During my college days, this meal got me through a lot of hungry and financially starving nights. Taking the $10 I had available and matching that with a bit of creativity and knowledge, I came up with this dish.

As of now, this dish remains nameless. Ideas such as 'Super Fuel', 'Meal of Gods', and 'Kale Cook-Up' didn't quite make the cut, but were heavily appreciated. If any ideas for a name come to mind, please drop them in the comments section below.

I am open to ALL suggestions!

Why Is This Meal the Cheapest and Healthiest Meal Ever?

Brown rice is sometimes seen as white rice's ugly cousin, but it is substantially healthier for you. Brown Rice is actually what white rice looks like before it undergoes its Refined Makeover. The Refining process strips rice of its natural wholeness of fiber, proteins, thiamine, calcium, magnesium and potassium, while brown rice contains them all.

*Depending on the brand and size, Brown Rice could cost between $1-$3.

Ground turkey is my favorite meat substitute because it is leaner than most and insanely delicious. Depending on the brand, ground turkey could be up to 93% leaner than most ground meats. Ground turkey is also one of the few high protein/low fat meats out there, ranking in at 22g of protein.

*Depending on the brand and size, Ground Turkey could cost up to $4.

Fresh kaleoh, kale. How I love thee! Kale is a super-food because it is dripping (well, maybe not dripping) with vitamins A, C, and K. What's vitamin K, you ask? Well, vitamin K is typically used in medicine to prevent blood-clotting. Its function in kale, however, is to promote a healthy blood-flow, which in turn promotes a faster metabolism!

*Depending on the market, Fresh Kale could cost up to $2.

Happy Healthy Eating!!!

Cook Time

Cook timeReady inYields

10 min

10 min

One Serving

Ingredients

  • 4 oz Fit and Active Ground Turkey
  • 1 tbsp. Fresh Garlic, Chopped
  • 1 Pack Uncle Ben's 90 Second Microwavable Brown Rice
  • 3 oz Fresh Kale

Instructions

  1. Remove ground turkey from package and place into frying pan, flattening onto the surface. Add any seasonings that you prefer. Turn stove on to low-medium temperature or '4' if using an electric stove. Brown meat until fully cooked and remove frying pan from burner to prevent over-cooking.
  2. Take fresh kale and rinse-clean in the sink. (You will not need a strainer but can use one if you prefer.) Next, tear kale leaves off of the vine and place leaves into preheated sauté pan along with a bit of water, discarding the vines. (Small frying pan will suffice.) Since kale cooks down relatively slower than most fresh green vegetables, place stove temperature on high or '6', if using an electric stove. Mix in 1tbsp of fresh chopped garlic and cover with a lid.
  3. Place Uncle Ben's 90-Second Brown Rice into microwave while kale is cooking.
  4. After your microwave sounds, remove lid from kale and stir contents around to prevent burning. Allow kale to continue cooking for 3 - 5 minutes, placing the lid back on. After kale has cooked down, turn off stove and remove pan from burner. Kale should be crunchy but not raw.
  5. Grab a bowl. Place brown rice in the bowl first, then ground turkey, and lastly kale on the top. The brown rice should be fluffy, the ground turkey should be juicy and flavorful, and the kale should be crispy but not raw. Bon Appetite!
Browned Ground Turkey. Can't you smell it through the screen? Seasonings Used: Smoked Paprika, Chopped Onion, and Seasoning Salt.

Browned Ground Turkey. Can't you smell it through the screen? Seasonings Used: Smoked Paprika, Chopped Onion, and Seasoning Salt.

Fresh Steamed Kale. Crunchy, but cooked down. *Steaming doesn't require a lot of water. Add just enough water to the pan to prevent burning.

Fresh Steamed Kale. Crunchy, but cooked down. *Steaming doesn't require a lot of water. Add just enough water to the pan to prevent burning.

1st Layer: Brown Rice.  *Note: I added leftover veggies to add color and flavor. The more vegetables, the more nutritional value, the better!

1st Layer: Brown Rice. *Note: I added leftover veggies to add color and flavor. The more vegetables, the more nutritional value, the better!

2nd Layer: Ground Turkey

2nd Layer: Ground Turkey

Final product! Enjoy!

Final product! Enjoy!

Thank you all so much for taking the time out to read my recipe! Hopefully, this recipe becomes one of your favorite go-to meals and you can share this recipe with others who are interested in eating cheap and healthy. Don't forget to leave any comments & prospective names for this meal in the comments section below.

Thank You!

Test Your Knowledge!

For each question, choose the best answer. The answer key is below.

  1. Which ingredient is packed with Vitamin K?
    • Brown Rice
    • Fresh Kale
    • Ground Turkey
  2. Brown Rice is what White Rice looks like before?
    • Undergoing the Refining Process
    • Going tanning on the beach
  3. Ground Turkey is what percentage more lean than other meats?
    • 45%
    • 93%
    • 100%

Answer Key

  1. Fresh Kale
  2. Undergoing the Refining Process
  3. 93%

Comments

Chaunice Benton (author) from New York City (Currently Residing in Charlotte, NC) on September 04, 2014:

Leslie, let me know how you like it! Also, jazz it up with some extras!

Leslie Ramos from Denver, Colorado on September 04, 2014:

This looks really easy, I am going to have to try it. Have never had Kale, but know how healthy it is and cooking it in this way sounds very good.

Leonard Smith on September 03, 2014:

I'm gonna try this. Thanks.