Lemon Rice with Turkey

  • Prep Time 20 min
  • Total Time 60 min
  • Servings 6

Ingredients

Ingredients

1
cup uncooked long-grain brown rice
2 3/4
cups water
8
medium green onions, chopped (1/2 cup)
2
cloves garlic, finely chopped
1
cup chicken broth
1 1/2
lb uncooked turkey breast slices, about 1/4 inch thick, cut into 3x1/4x1/4-inch strips
2
teaspoons grated lemon peel
1/3
cup lemon juice
1
tablespoon capers, rinsed, drained
1/4
teaspoon pepper
3
tablespoons chopped fresh parsley

Directions

Directions

  • 1 Cook brown rice in water as directed on package, drain if necessary.
  • 2 In 12-inch skillet, cook onions, garlic and broth over medium heat about 3 minutes, stirring occasionally, until onions are tender.
  • 3 Stir in turkey. Cook 3 minutes, stirring occasionally.
  • 4 Stir in cooked rice and remaining ingredients except parsley. Cook about 3 minutes, stirring occasionally, until rice is hot and turkey is no longer pink in center. Remove from heat. Stir in parsley.

Notes










Tips

Expert Tips

To reduce fat, refrigerate the chicken broth before using; the fat will rise to the top and you can remove it easily.

Whole Grain Serving: 1

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
Calories from Fat
20
% Daily Value
Total Fat
2 1/2g
3%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
75mg
24%
Sodium
270mg
11%
Total Carbohydrate
26g
9%
Dietary Fiber
4g
16%
Sugars
1g
Protein
30g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
8%
8%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.