Turkey Fried Rice

Faster than take-out, serve up veggie-packed fried rice that starts with healthy brown rice.

  • prep time 30 min
  • total time 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 Green Giant™ Steamers™ frozen mixed vegetables
1/4
cup soy sauce
2
teaspoons light sesame or vegetable oil
1/4
teaspoon ground red pepper (cayenne)
  • 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.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 1/4 Cups
    Calories
    510
    (
    Calories from Fat
    100),
    % Daily Value
    Total Fat
    11g
    11%
    (Saturated Fat
    3g,
    3%
    ),
    Cholesterol
    145mg
    145%;
    Sodium
    1890mg
    1890%;
    Total Carbohydrate
    86g
    86%
    (Dietary Fiber
    10g
    10%
      Sugars
    5g
    5%
    ),
    Protein
    27g
    27%
    ;
    % Daily Value*:
    Vitamin A
    86%;
    Vitamin C
    4%;
    Calcium
    8%;
    Iron
    18%;
    Exchanges:
    5 Starch; 1 1/2 Lean Meat; 1 Fat;
    Carbohydrate Choices:
    5
    *Percent Daily Values are based on a 2,000 calorie diet.
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