Turkey Vegetable Rice
(2 votes)
(2 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
621
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 84 g | (56 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 49 μg | (82 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 25.1 mg | (209 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 25.8 μg | (57 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,226 mg | (31 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 335 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams turkey breasts
- 500 grams carrots
- 250 grams Frozen pea
- 2 Tbsps olive oil
- 1 Tbsp butter
- salt
- freshly ground peppers
- 300 grams Long grain rice
- 1 can Corn (about 300 grams)
- 600 milliliters Vegetable broth
Preparation steps
1.
Put rice in the broth, bring to a boil, cover and let cook on a very low heat about 20 min. to swell.
2.
Cut the meat into strips. Peel the carrots and cut into slices or cubes. Thaw the peas.
3.
Briefly brown the meat in a pan in hot oil, season with salt and pepper, remove and keep warm.
4.
Then add the butter to the oil, cook carrots for about 3 minutes.. Stir in rice, peas and drained corn, adding a cup of water, season with salt and pepper, cover and stew approx. 5 minutes. Stir the cooked rice and the turkey strips into vegetables, season to taste and serve.
