Turkey and Pineapple Rice

0
Average: 0 (0 votes)
(0 votes)
Turkey and Pineapple Rice
share Share
print
bookmark_border Copy URL
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
815
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie815 cal.(39 %)
Protein46 g(47 %)
Fat13 g(11 %)
Carbohydrates123 g(82 %)
Sugar added0 g(0 %)
Roughage13.6 g(45 %)
Vitamin A1.1 mg(138 %)
Vitamin D0 μg(0 %)
Vitamin E4.5 mg(38 %)
Vitamin K68 μg(113 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.4 mg(36 %)
Niacin27.4 mg(228 %)
Vitamin B₆1.6 mg(114 %)
Folate177 μg(59 %)
Pantothenic acid2.8 mg(47 %)
Biotin12.5 μg(28 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C127 mg(134 %)
Potassium2,054 mg(51 %)
Calcium230 mg(23 %)
Magnesium180 mg(60 %)
Iron5.6 mg(37 %)
Iodine17 μg(9 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.1 g
Uric acid535 mg
Cholesterol93 mg
Complete sugar84 g

Ingredients

for
2
Ingredients
1 medium sized Pineapple
100 grams Basmati rice
300 grams turkey or Chicken breasts
1 stalk Leeks
1 carrot
3 Tbsps raisins
2 Tbsps Corn oil
100 milliliters Vegetable broth
2 tsps Curry powder (medium hot)
salt
freshly ground peppers
How healthy are the main ingredients?
Chicken breastLeekBasmati riceraisinscarrotsalt

Preparation steps

1.

Rinse basmati rice in a sieve under running water and boil in a pot with double amount of lightly salted water over very low heat for about 15 minutes. Cover and let rest.

2.

Cut pineapple in half, remove core and stalk, cut fruit from peel with a sharp knife leaving a 1 cm (approximately 1/2 inch) thick edge, cut fruit into cubes and reserve resulting juice.

3.

Cut chicken meat into small pieces.

4.

Rinse leeks, trim and cut into rings.

5.

Peel carrot and cut into sticks.

6.

Heat oil in a large pan, fry meat on all sides, add leeks and carrots and fry while stirring, add pineapple, reserved pineapple juice, broth and curry and season with salt and pepper. Let cook for another 3 minutes and remove the pan from the heat.

7.

Rinse raisins, pat dry, mix with rice, then add rice mixture to the pan, stir and season to taste.

8.

Place pineapple halves in a baking dish and fill each half with turkey and pineapple rice.

9.

Bake in a preheated 180°C (approximately 350°F) oven for about 30 minutes. If needed, cover pineapple with aluminum foil for the last 10 minutes of cooking. 

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners