Teriyaki Ground Turkey Eggplant Rice Bowl (Meal Prep)

meal prep container on a purple background with teriyaki turkey mince and rice

Teriyaki Ground Turkey Eggplant Rice Bowl (Meal Prep)

This Teriyaki Ground Turkey Eggplant Rice Bowl is a delicious, healthy meal that comes together easily for meal prep. With lean turkey mince, sauteed eggplant, and a flavorful teriyaki sauce, it's a perfect balance of protein, carbs, and veggies. Plus, it freezes and reheats wonderfully, making it a great option for the busy week ahead.

note - ingredients can be approximate.

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Prep Time 5

Cook Time 20

Total Time 25

Course Main Course

Cuisine Japanese

Servings

Calories 587 kcal

Equipment

Large and Deep Pan, or wok
Rice Cooker

Ingredients

10 g (1 tablespoon) sesame oil, or other high heat oil e.g. canola, vegetable
500 g (1 lb) turkey mince, see note 1
1 eggplant
1 brown onion
250 g (1 ¼ cups) rice, yields approx.4 cups

Teriyaki Sauce (or use 1 cup store bought)

120 g (½ cups) soy sauce, subs note 2
55 g (¼ cups) brown sugar
45 g (3 tablespoon) mirin, subs note 3
3 cloves garlic, minced, see note 4
3 g (1 teaspoon) ginger, minced, see note 4
15 g (2 tablespoon) maple syrup, subs note 5
60 g (¼ cups) water
10 g (1 tablespoon) cornstarch

Instructions

Prepare

Prepare the 250 g (1 ¼ cups) rice according to packet instructions, your own way or see my tips and tricks.
Dice: 1 eggplant and 1 brown onion
Mince: 3 cloves garlic and 3 g (1 teaspoon) ginger. Then, whisk together with 120 g (½ cups) soy sauce, 55 g (¼ cups) brown sugar, 45 g (3 tablespoon) mirin, 15 g (2 tablespoon) maple syrup, 60 g (¼ cups) water, 10 g (1 tablespoon) cornstarch until sugar has dissolved. Taste and adjust as necessary.

Cook

Heat 10 g (1 tablespoon) sesame oil in a skillet over medium heat and sauté 1 brown onion until lightly browned (approx. 2 minutes). Then, add 1 eggplant and cook until golden brown (approx. 2 minutes).
Decrease the heat and cook until the eggplant starts to decrease in size (approx. 5-10 minutes)
Add 500 g (1 lb) turkey mince, breaking it up as it cooks until browned and fully cooked.
Add sauce and stir well. As it heats, it should thicken and cling to the mince and veggies.
Spoon the teriyaki turkey and eggplant mixture over the rice, garnish with sliced green onions or sesame seeds, and serve!

Video

Notes

Note 1 - Turkey Mince

You can get a few options of turkey mince. I prefer turkey breast mince (it's slightly lighter in colour and leaner). However, this is more expensive. You can use regular turkey mince, but it may have additional water content which means you'll be left with less once cooked.

Note 2 - Soy Sauce

Substitutions - low-sodium, tamari (for gluten-free)

Note 3 - Mirin

Substitutions - white wine vinegar, white vinegar

Note 4 - Garlic & Ginger

Fresh recommended. Paste or pre-minced can work, but less powerful

Note 5 - Maple Syrup

Substitutions - honey or more brown sugar

Storing

Store mince mixture and rice separately (or opposite ends of container) for up to 4 days in fridge.

Reheating

Add splash of water or icecube to rice.

Reheat

microwave 1 minute intervals (for approx. 2-3 minutes) or on stove for approx. 5 minutes Freezing Freeze ground turkey with eggplant separately to rice for up to 6 months.

Nutrition

Calories: 587kcalCarbohydrates: 85gProtein: 32gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 93mgSodium: 1264mgPotassium: 785mgFiber: 5gSugar: 24gVitamin A: 118IUVitamin C: 5mgCalcium: 90mgIron: 3mg

Keyword ground meat, mince recipe, Turkey meal prep, Turkey Recipe

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