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Hearty Turkey & Rice Recipe

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“We love this tasty dinner. It’s quick to prepare, making it a great (and yummy!) meal when you’re running late.” You’ll love the easy cleanup, too! Joan Hallford - North Richland Hills, Texas

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Healthy

Quick

Diabetic Friendly

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Hearty Turkey & Rice Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

10 15 25

Ingredients

1-1/2 cups instant brown rice
1 pound extra-lean ground turkey
1 medium onion, chopped
1-1/2 cups salsa
1 can (8 ounces) no-salt-added tomato sauce
1 teaspoon reduced-sodium chicken bouillon granules
1/4 teaspoon salt
1/4 cup shredded reduced-fat cheddar cheese
1/4 cup reduced-fat sour cream
Chopped tomatoes, baked tortilla chip scoops and sliced ripe olives, optional

Directions

Cook rice according to package directions.
Meanwhile, in a large nonstick skillet coated with cooking spray, cook turkey and onion over medium heat until meat is no longer pink. Add the salsa, tomato sauce, bouillon and salt; heat through.
Serve with rice; top with cheese and sour cream. Garnish with tomatoes, chips and olives if desired. Yield: 4 servings.

Nutritional Facts 1 cup turkey mixture with 3/4 cup rice (calculated without optional ingredients) equals 354 calories, 5 g fat (2 g saturated fat), 55 mg cholesterol, 732 mg sodium, 40 g carbohydrate, 3 g fiber, 34 g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 2 vegetable, 1/2 fat.

Originally published as Hearty Turkey & Rice in Healthy Cooking December/January 2010, p59

Chopping Onions

I’ve found that the best way to chop onions with no tears is to place the cutting board on top of the stove and turn the vent fan on high. —Gloria D., Courtenay, British Columbia

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Reviews for Hearty Turkey & Rice (5)

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Reviewed on Feb. 04, 2011 by jules09

We tried this tonight with some "oops - forgot you were in the freezer" left over turkey from Thanksgiving. As it cooked we got the idea to put it (with the rice, cheese, sour cream and tomato) on whole wheat tortillas and make a burrito out of it. Yum! Definitely will make again!