GERD Friendly Turkey and Rice Bowl with Ginger and Fennel

Total time45 min

Prep time15 min

Cook time30 min

GERD Friendly Turkey and Rice Bowl with Ginger and Fennel

Warm, fragrant, and genuinely satisfying, this bowl brings together lean ground turkey, tender vegetables, and fluffy jasmine rice in a way that feels like real comfort food rather than a compromise. Fennel and fresh ginger do a lot of the heavy lifting here — both are known for their soothing, digestive-friendly properties, and together they give the dish a subtle brightness without any of the heat or acidity that can set off reflux symptoms. Leek stands in beautifully for onion, softening down into something mild and sweet, while zucchini adds body without any harshness. Everything simmers together in low-sodium chicken broth, so the final mixture is saucy and cohesive without relying on tomatoes, citrus, or spicy seasonings that are typically off the table. The whole thing comes together in one skillet plus a saucepan, making cleanup easy on a weeknight. Finished with a scatter of fresh parsley and an optional drizzle of olive oil, each of the four bowls looks and tastes like something you'd actually want to eat — not just something you're allowed to.

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Ingredients

4 servings

For the rice

1 cup jasmine rice
2 cups low-sodium chicken broth
Butcher's Organic Chicken Bone Broth Wegmans Organic Chicken Bone Broth Bell & Evans Air Chilled Organic Chicken Bone Broth
Fond Chicken Bone Broth, 14 fl oz
See all

For the turkey and vegetables

2 tbsp olive oil, divided
1 medium leek, white and light green parts only, halved lengthwise and thinly sliced
Ingredient note
Leek can worsen reflux in some people, but the small amount in this recipe (~1/4 of a leek per serving) is likely tolerated by many with GERD. If you prefer to always avoid leek, please tap it and change its rating to Red.
1 small fennel bulb, cored and thinly sliced
1 medium zucchini, diced
1 tbsp fresh ginger, peeled and finely grated
1 lb ground turkey (93% lean)
½ tsp salt, plus more to taste
½ cup low-sodium chicken broth

For serving

2 tbsp fresh parsley, chopped
1 tbsp olive oil, for drizzling (optional)

Instructions

1
Combine the jasmine rice and 2 cups chicken broth in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to low, cover, and cook until the rice has absorbed all the liquid and is tender, about 15 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
2
Heat 1 tbsp olive oil in a large skillet over medium heat until shimmering. Add the leek and fennel and cook, stirring occasionally, until softened and the leek is translucent, about 6–7 minutes.

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