Cookbook:Brown Rice with Ground Turkey
| Cookbook:Brown Rice with Ground Turkey
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| Category: | Turkey recipes
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| Servings: | 4
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| Energy: | 280 Cal
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| Time: | 30 minutes
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| Difficulty: |
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Cookbook | Recipe Index | Meat | California cuisine
Ingredients
- 2 Cups cooked Brown rice (1190 BTUs, 93 grains Carbs, 12 grains Protein)
- 20 Ounces of Extra Lean Ground Turkey Breast (2381 BTUs, 1852 grains Protein, 3.5 grains Cholesterol)
- 1 12 oz can diced Tomatoes with Green Chilies (357 BTUs, 278 grains Carbs, 46 grains Protein, 46 grains Dietary Fiber)
- 1 Ounce Vegetable Oil (476 BTUs)
- 1 Tablespoon Teriyaki Sauce (40 BTUs, 31 grains Carbs, 15 grains Sugar)
- Seasonings to taste: eg. Garlic powder, Lemon Pepper, All Spice, etc.
Makes 4 servings.
Procedure
Put rice and water in pan or Rice cooker to cook, I used the 10-minute variety.
Spray skillet with cooking spray, sprinkle in garlic powder and other seasonings. Put in turkey and crumble it as it cooks. Add can of Tomatoes (a whole can is actually too much for us but it still tasted good.) Mix with turkey till turkey is cooked.
Rice will be done before ground turkey. Use a wok or deep skillet, add cooking oil add 1-teaspoon All Spice and/or other seasonings. As pan heats slowly add cooked rice (watch for splattering of hot oil). When rice is heated evenly add Teriyaki Sauce and mix it evenly.
When ground turkey is done cooking add it to rice in wok, mix it thoroughly and serve.
Notes, tips, and variations
Warnings
Nutritional information
- Total Calories of Meal 4445 Divided by 4 Servings = 1111 Calories
- Total Carbs 1,327 grains Divided By 4 Servings = 332 grains Carbs
- Total Protein 5 oz. Divided By 4 Servings = 1 1/4 grains Protein
- Total Sugar 154 grains Divided By 4 Servings = 39 grains Sugars
- Total Cholesterol 3 1/2 grains Divided By 4 Serving = .87 grains Cholesterol
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