Soft Lemon Dill Turkey Rice Lunch Cup

Ingredients

• 200 g lean ground turkey — very finely crumbled
• 150 g cooked white rice — soft, slightly overcooked if possible
• 500 ml low sodium chicken broth — room temperature or warm
• 80 g plain low fat greek yogurt — room temperature
• 4 g fresh dill — very finely chopped
• 30 g lemon — zested and juiced, use zest plus 10–15 ml juice
• 40 g carrot — very finely grated optional
• 1 pinch fine sea salt — or to taste, low amount

Instructions

1. In a medium pot, add the low sodium chicken broth and bring to a gentle simmer over medium heat; keep the heat low enough that the broth barely bubbles to minimize strong smells.
2. Add the finely crumbled lean ground turkey and the finely grated carrot (if using), stirring continuously with a spoon to break the turkey into tiny, soft pieces; simmer for 6–8 minutes until the turkey is fully cooked and very tender, skimming off any foam if needed.
3. Stir in the cooked white rice, breaking up any clumps so it disperses evenly into the broth; let it simmer on low for another 3–4 minutes until the rice is very soft and the mixture is soupy but slightly thickened.
4. In a small bowl, whisk the plain low fat Greek yogurt with 2–3 tablespoons of the hot broth from the pot to gently warm and thin it, then slowly stir this mixture back into the pot over very low heat, avoiding boiling so the yogurt stays smooth and mild.
5. Turn off the heat, then add the finely chopped fresh dill, lemon zest, and 10–15 ml of lemon juice, stirring gently; season with fine sea salt to taste, keeping it on the lighter side to remain soothing for nausea.
6. Let the mixture sit for 3–5 minutes to cool slightly, then divide into two small bowls or cups; serve warm, not piping hot, as a softer, sippable lunch portion that can be eaten slowly.