Faster than take-out, serve up veggie-packed fried rice that starts with healthy brown rice.
Turkey Fried Rice
- Prep Time 30 min
- Total 30 min
- Ingredients 10
- Servings 4
Ingredients
- 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
-
Step1Cook rice in water as directed on package.
-
Step2Meanwhile, 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.
-
Step3In 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.
-
Step4In 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.
Nutrition
510
Calories
11g
Total Fat
27g
Protein
86g
Total Carbohydrate
5g
Sugars
Nutrition Facts
Serving Size: 1 1/4 Cups
- Calories
- 510
- Calories from Fat
- 100
- Total Fat
- 11g
- 17%
- Saturated Fat
- 3g
- 15%
- Cholesterol
- 145mg
- 48%
- Sodium
- 1890mg
- 79%
- Total Carbohydrate
- 86g
- 29%
- Dietary Fiber
- 10g
- 40%
- Sugars
- 5g
- Protein
- 27g
% Daily Value*:
- Vitamin A
- 86%
- 86%
- Vitamin C
- 4%
- 4%
- Calcium
- 8%
- 8%
- Iron
- 18%
- 18%
Exchanges:
5 Starch; 1 1/2 Lean Meat; 1 Fat;Carbohydrate Choice
5Tips from the
Pillsbury Kitchens
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