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Turkey Fried Rice

(9)

4 reviews

30 min prep time
30 min total time
10 ingredients
4 servings

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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)

Steps

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.

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.

Expert 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.

Comments + Recipe Twists

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