Teriyaki Ground Turkey Rice Bowl with Eggplant

Teriyaki ground turkey and eggplant in a skillet

Teriyaki Ground Turkey Rice Bowl with Eggplant

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

1 tablespoon high heat oil
500 g (1 lb) turkey mince, see note 1
1 globe eggplant, approx.500g/1lbs
1 brown onion
250 g (1 ¼ cups) rice, yields approx.4 cups cooked

Teriyaki Sauce (or use 1 cup store bought)

½ cup soy sauce, subs note 2
¼ cup brown sugar
3 tablespoon mirin, subs note 3
3 cloves garlic, minced, see note 4
1 teaspoon ginger, minced, see note 4
1 tablespoon maple syrup, subs note 5
¼ cup water
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.
Finely dice: 1 globe eggplant and 1 brown onion
Note - the finer the dicing, the quicker they'll cook and the easier they'll absorb the teriyaki.
Mince: 3 cloves garlic and 1 tsp ginger. Then, whisk together with ½ cup soy sauce, ¼ cup brown sugar, 3 tbsp mirin, 1 tbsp maple syrup until sugar has dissolved. Taste and adjust as necessary.

Cook

Heat 1 tbsp high heat oil in a skillet over medium heat and sauté 1 brown onion until lightly browned (approx. 2 minutes). Then, add 1 globe 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.
Combine ¼ cup water and 1 tbsp cornstarch and add to the sauce, mixing well. Then add the sauce to the mince and eggplant mixture. Continue stirring and 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 - a white vinegar + some sugar (per 1 tablespoon vinegar, add ¼ teaspoon sugar)

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 and sauce to loosen. Reheat 1 minute intervals for approx. 3 minutes.

Freezing

Freeze ground turkey with eggplant separately to rice for up to 6 months (3 months for best texture as eggplant continues to soften).

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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