Lean Turkey and Brown Rice Fuel Bowl

Instructions

1. Gather Your Ingredients: Let’s fire up some gym fuel! Grab your lean ground turkey, cooked brown rice, olive oil, garlic powder, salt, and pepper. Set out a medium skillet, a wooden spoon, a small pot (if cooking rice fresh), a measuring cup, and a bowl—everything you need for this hearty bowl!
2. Cook the Brown Rice (If Needed): If your ½ cup of brown rice isn’t pre-cooked, start here! Measure ¼ cup dry rice into a small pot—rinse it under cold water first to remove excess starch. Add ¾ cup water, bring to a boil over high heat, then lower to a simmer, cover, and cook for 40-45 minutes until tender. Fluff with a fork and set aside ½ cup—save the rest for later!
3. Heat the Skillet: Grab your medium skillet and place it on the stove—turn the heat to medium. Drizzle in 1 teaspoon of olive oil and let it warm up for about 30 seconds, swirling the pan so it coats the bottom evenly. You’ll see it shimmer when it’s ready—time to cook!
4. Cook the Turkey: Take your 4 oz of lean ground turkey and add it to the hot skillet—break it up with your wooden spoon as it hits the pan. Stir it around, letting it sizzle and brown for 5-7 minutes—keep breaking it into small crumbles so it cooks evenly. No pink left? You’re golden!
5. Season the Turkey: Sprinkle ¼ teaspoon of garlic powder over the turkey, then add a pinch of salt and pepper—give it a good stir with your spoon to coat every bit. Cook for another 1-2 minutes, letting the spices bloom and the turkey soak up that savory flavor. Turn off the heat and let it rest in the pan.
6. Warm the Rice (If Pre-Cooked): If your ½ cup of brown rice is already cooked and cold, scoop it into a microwave-safe bowl. Add a teaspoon of water, cover with a plate, and microwave on high for 30-60 seconds until warm—fluff it with a fork to break up any clumps. Freshly cooked? Skip this step!
7. Assemble the Base: Grab your serving bowl and spoon the warm brown rice into it—spread it out in an even layer across the bottom, about ½-inch thick. This hearty base is ready to hold all that protein-packed turkey goodness—smooth it out with the back of your spoon for a nice foundation!
8. Add the Turkey: Scoop your seasoned ground turkey from the skillet—use your wooden spoon to pile it on top of the rice. Spread it out evenly or mound it in the center, whatever vibe you’re feeling—let those savory crumbles mingle with the rice below. It’s looking like a fuel feast already!
9. Taste and Adjust: Grab a small spoon and sneak a quick taste—does it need a little more salt or pepper? Sprinkle a tiny bit more if you like, stirring gently to mix it in. This is your bowl, so tweak it until it’s just right for your pre-workout palate!
10. Dig In and Power Up: Grab a big spoon or fork and dive into this fueling bowl—scoop up a hearty mix of tender turkey and nutty brown rice in one bite. Savor the savory warmth and feel the energy building as you eat—take it slow and let it prep you for weight training greatness!