Dinner

Turkey Teriyaki Bowl with Brown Rice

Name: Turkey Teriyaki Bowl with Brown Rice
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 170 g Turkey breast; 4 tsp (20 g) Tamari; 1 tsp, about 7 g Honey; A thumb, grated Fresh ginger; 1 clove, about 3 g Garlic; A splash Rice vinegar; Scant tsp (3 g) Cornflour; 150 g Cooked brown rice; 120 g Broccoli; 5 g Sesame seeds; 20 g Spring onion; 4 sprays, about 1 g Olive oil spray

Turkey breast glazed in a tamari, honey and ginger sauce, over brown rice with steamed broccoli and sesame seeds. 52 g of protein for 495 kcal.

Calories: 495kcal
Protein: 52g
Fat: 7g
Carbs: 56g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Soya
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Turkey breast170 g
Cut into 2 cm pieces. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Tamari4 tsp (20 g)
Honey1 tsp, about 7 g
Fresh gingerA thumb, grated
Garlic1 clove, about 3 g
Rice vinegarA splash
CornflourScant tsp (3 g)
Cooked brown rice150 g
Cooked weight.
Broccoli120 g
Sesame seeds5 g
Spring onion20 g
Olive oil spray4 sprays, about 1 g
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.

Method

Stir the tamari, honey, ginger, garlic, vinegar and cornflour together with two tablespoons of water.
Steam the broccoli florets for four minutes, or microwave them covered with a splash of water for three.
Fry the turkey in a sprayed hot pan for four minutes, turning, until the pieces are coloured and white through.
Pour the sauce into the pan and let it bubble for a minute, stirring, until it thickens and coats the meat. Serve over the rice with the broccoli, sesame seeds and sliced spring onion.

Worth knowing

Bottled teriyaki sauce is mostly sugar and often thickened with wheat. Made in the pan it is one teaspoon of honey, and you can see the tamari going in.
Brown rice and white rice are within 10 kcal of each other per 100 g. Choose on texture, not calories.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.