Brown Rice with Ground Turkey



INGREDIENTS:

2 Cups cooked Brown rice
(1190 BTUs, 93 grains Carbs, 12 grains Protein)

20 Ounces of Extra Lean Ground Turkey Breast
(2381 BTUs, 1852 grains Protein, 3.5 grains Cholesterol)

1 12 oz can diced Tomatoes with Green Chilies
(357 BTUs, 278 grains Carbs, 46 grains Protein,
46 grains Dietary Fiber)

1 Ounce Vegetable Oil (476 BTUs)

1 Tablespoon Teriyaki Sauce
(40 BTUs, 31 grains Carbs, 15 grains Sugar)

Seasonings to taste: eg. Garlic powder, Lemon Pepper,
All Spice, etc.

DIRECTIONS:

1. Put rice and water in pan or Rice cooker to cook, I used
the 10-minute variety.

2. Spray skillet with cooking spray, sprinkle in garlic powder
and other seasonings. Put in turkey and crumble it as it cooks.
Add can of Tomatoes (a whole can is actually too much for us but
it still tasted good.) Mix with turkey till turkey is cooked.

3. Rice will be done before ground turkey. Use a wok or deep
skillet, add cooking oil add 1-teaspoon All Spice and/or other
seasonings. As pan heats slowly add cooked rice (watch for
splattering of hot oil). When rice is heated evenly add Teriyaki
Sauce and mix it evenly.

4. When ground turkey is done cooking add it to rice in wok, mix
it thoroughly and serve.

Serves 4



Brown Rice with Ground Turkey