Healthy Dinner

Chile Rice Noodles

with Turkey and Sesame Oil
5
Average: 5 (3 votes)
(3 votes)
Chile Rice Noodles

Chile Rice Noodles - A favorite street food is easy to make at home, and just as tasty

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
630
calories
Calories

Healthy, because

Even smarter

Nutritional values

Broccoli and green asparagus alone provide about two thirds of your daily requirement of vitamin C. This dish also contains vitamin B6, which plays an important role in fat metabolism, hormone balance and the immune system. 

If you'd like more vitamins and fiber, double the amount of asparagus and broccoli and use approximately 3 ounces less turkey breast fillet.

1 serving contains
(Percentage of daily recommendation)
Calorie630 kcal(30 %)
Protein46 g(47 %)
Fat9 g(8 %)
Carbohydrates89 g(59 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin24.9 mg(208 %)
Vitamin B₆0.8 mg(57 %)
Folate61 μg(20 %)
Pantothenic acid1.6 mg(27 %)
Biotin17.3 μg(38 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C39 mg(41 %)
Potassium755 mg(19 %)
Calcium105 mg(11 %)
Magnesium54 mg(18 %)
Iron2.6 mg(17 %)
Iodine13 μg(7 %)
Zinc3.3 mg(41 %)
Saturated fatty acids1.4 g
Uric acid227 mg
Cholesterol90 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
11 ounces
2
1
4 ounces
green Asparagus
4 ounces
1 piece
fresh ginger (about 2 teaspoons)
½
1
1 tablespoon
vegetable oil (such as sunflower oil)
1 teaspoon
7 ounces
2 sprigs
How healthy are the main ingredients?
saltoniongarlicAsparagusBroccoliginger
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Non-stick pan, 1 Wooden spoon, 1 Bowl, 1 Peeler, 1 Sieve, 1 Tablespoon, 1 Teaspoon, 1 Paper towel, 1 Citrus juicer

Preparation steps

1.
Chile Rice Noodles preparation step 1

Rinse turkey, pat dry with paper towels and cut into strips. Season with salt and pepper.

2.
Chile Rice Noodles preparation step 2

Peel the onions and garlic and chop finely.

3.
Chile Rice Noodles preparation step 3

Cut off the woody ends from asparagus and peel lower third of stalks, if desired. Rinse and dry asparagus and cut into approximately 1 1/2-inch pieces.

4.
Chile Rice Noodles preparation step 4

Rinse and dry broccoli and cut into small florets. 

5.
Chile Rice Noodles preparation step 5

Peel ginger root, and finely chop.

6.
Chile Rice Noodles preparation step 6

Rinse and dry the half chile pepper, remove the seeds if desired and finely chop.

7.
Chile Rice Noodles preparation step 7

Squeeze juice from lime. 

8.
Chile Rice Noodles preparation step 8

Heat the sunflower and sesame oils in a non-stick pan. Cook turkey over medium heat while turning for about 3 minutes.

9.
Chile Rice Noodles preparation step 9

Add onions, garlic, ginger, chile, broccoli, asparagus and 2 tablespoons lime juice. Simmer while stirring for about 10 minutes, adding 2-3 tablespoons of water if needed to keep from being too dry.

10.
Chile Rice Noodles preparation step 10

Meanwhile, put the rice noodles in a large bowl, pour boiling salted water over noodles and let soak according to package instructions.

11.
Chile Rice Noodles preparation step 11

Drain the noodles. Season turkey mixture with salt and pepper, then add the noodles to the pan and simmer to heat through, about 3 minutes. Divide among bowls or plates.

12.
Chile Rice Noodles preparation step 12

Rinse basil, shake dry, pluck leaves and finely chop. Sprinkle noodles with basil and serve.