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Turkey Fried Rice

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By Pillsbury Kitchens
Updated Sep 24, 2008
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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
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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

  • Step 
    1
    Cook rice in water as directed on package.
  • Step 
    2
    Meanwhile, 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 
    3
    In 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 
    4
    In 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
5
*Percent Daily Values are based on a 2,000 calorie diet.

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