One-Pot Turkey, Lentil & Black Bean Skillet
Cook time: 30 min
High-protein one-pot meal prep — ground turkey, red lentils, black beans, and jasmine rice simmered in beef bone broth with diced tomatoes. Lentils and beans carry the fiber; turkey and broth push protein per calorie.
NOTES: Uses a full 1.75 lb package of turkey, a full 15 oz can of black beans, and a 14.5 oz can of diced tomatoes. One 16.9 oz carton of broth isn't enough liquid for the rice + lentils — supplement with ~300 ml water (the tomatoes add the rest). If it looks soupy at the end, simmer uncovered a few extra minutes. Add chipotle in adobo or hot sauce for heat. Macros assume 93/7 turkey — adjust if using a different lean ratio.
Ingredients
- 1.75 lb (794 g) lean ground turkey (93/7)
- 100 g jasmine rice, dry
- 150 g red lentils, dry
- 1 can (15 oz / ~250 g drained) black beans, drained & rinsed
- 1 can (14.5 oz / ~410 g) diced tomatoes, undrained
- 150 g canned corn, drained
- 1 medium yellow onion, diced
- 4 garlic cloves, minced
- 2 medium bell peppers, diced
- 1 carton (16.9 oz / 500 ml) beef bone broth
- ~200 ml water
- 1 tbsp olive oil
- 2 tsp cumin
- 1 tsp smoked paprika
- 1 tsp salt (to taste)
Instructions
- Heat olive oil in a large pot over medium-high. Add onion, bell peppers, and garlic; cook 5 min until softened.
- Add ground turkey and break apart. Cook ~7 min until no longer pink, then stir in cumin, smoked paprika, and salt.
- Stir in jasmine rice, red lentils, diced tomatoes (with liquid), beef bone broth, and water. Bring to a boil.
- Cover, reduce to low, and simmer ~20 min until rice and lentils are tender and liquid is absorbed. Stir occasionally so lentils don’t stick.
- Fold in black beans and corn. Heat through, then divide into 5 meal-prep containers.
Macros
Whole Dish
| Field | Amount |
|---|---|
| Calories | 2849 |
| Protein | 245g |
| Fat | 85g |
| Carbs | 289g |
| Fiber | 49g |
| Sugar | 38g |
| Volume | 2930g |
Per Serving
570 calories, 49g protein, 17g fat, 58g carbs, 10g fiber, 8g sugar
Per Ingredient (Whole Dish)
- Lean ground turkey, 794 g — 1205 cal · 156p · 64f · 0c · 0 fiber
- Jasmine rice, dry 100 g — 360 cal · 7p · 1f · 80c · 1 fiber
- Red lentils, dry 150 g — 518 cal · 36p · 2f · 90c · 16 fiber
- Black beans, drained 250 g — 228 cal · 15p · 1f · 42c · 16 fiber
- Diced tomatoes, 410 g — 82 cal · 4p · 0f · 18c · 4 fiber
- Canned corn, 150 g — 120 cal · 4p · 2f · 28c · 3 fiber
- Yellow onion, 1 med — 44 cal · 1p · 0f · 10c · 2 fiber
- Garlic, 4 cloves — 18 cal · 1p · 0f · 4c · 0 fiber
- Bell peppers, 2 med — 62 cal · 2p · 1f · 14c · 5 fiber
- Olive oil, 1 tbsp — 120 cal · 0p · 14f · 0c · 0 fiber
- Beef bone broth, 500 ml — 94 cal · 19p · 1f · 2c · 0 fiber
- Total — 2849 cal · 245p · 85f · 289c · 48 fiber