Turkey Fried Rice
- Prep time:30 min
- Total time:30 min
- Ingredients:10
- Servings:4
- Calories per serving:510
Turkey Fried Rice
- Prep time:30 min
- Total time:30 min
- Ingredients:10
- Servings:4
- Calories per serving:510
Faster than take-out, serve up veggie-packed fried rice that starts with healthy brown rice.
Turkey Fried Rice
- Prep time:30 min
- Total time:30 min
- Ingredients:10
- Servings:4
- Calories per serving:510
Ingredient
- 2 cups uncooked instant brown rice
- Water
- 2 eggs, beaten
- 1/2 lb lean (at least 90%) ground turkey
- 1/2 cup sliced green onions (8 medium)
- 2 teaspoons finely chopped garlic in water (from a jar) or 2 cloves garlic, finely chopped
- 2 cups frozen mixed vegetables
- 1/4 cup soy sauce
- 2 teaspoons light sesame or vegetable oil
- 1/4 teaspoon ground red pepper (cayenne)
Instructions
- Step 1Cook rice in water as directed on package.
- Step 2Meanwhile, spray wok or 12-inch nonstick skillet with cooking spray; heat over medium heat until hot. Add eggs to wok; cook 1 minute, stirring occasionally, until firm but still moist. Remove eggs from wok; place on plate. Cut egg into pieces; cover to keep warm.
- Step 3In same wok, cook ground turkey, onions and garlic over medium heat 6 to 8 minutes, stirring frequently, until turkey is no longer pink. Add frozen vegetables; cook and stir 4 to 5 minutes longer or until vegetables are thawed.
- Step 4In 1-cup glass measuring cup, mix soy sauce, oil and red pepper. Stir into turkey mixture. Add cooked rice and eggs to wok; cook and stir 2 to 3 minutes longer or until thoroughly heated.
Recipe Tips
- Toss leftover meat and veggies into the rice for extra flavor.
Nutrition Facts
- Calories510
- Total Fat11g
- Protein27g
- Total Carbohydrate86g
- Sugars5g
Servings: 4
Serving Size: 1&¼ Cups
Amount Per Serving Calories : 510
| Food Component / Nutrient | Amount | % , Daily Value* |
|---|---|---|
| Total Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 145mg | 48% |
| Sodium | 1890mg | 79% |
| Total Carbohydrate | 86g | 29% |
| Dietary Fiber | 10g | 40% |
| Sugars | 5g | % Value Not Available |
| Protein | 27g | % Value Not Available |
| Calcium | Value Not Available | 8% |
| Iron | Value Not Available | 18% |
| Vitamin A | Value Not Available | 86% |
| Vitamin C | Value Not Available | 4% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 5,
- Lean Meat 1&½,
- Fat 1
Carbohydrate Choice
- Carbohydrate Choice5
