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Turkey Fried Rice

(11 reviews)
Turkey Fried Rice
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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Faster than take-out, serve up veggie-packed fried rice that starts with healthy brown rice.

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)

Directions

  • 1 Cook rice in water as directed on package.
  • 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.
  • 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.
  • 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.
Tips  

Toss leftover meat and veggies into the rice for extra flavor.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 Cups
Calories
510
(
Calories from Fat
100
)
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
)
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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