Turkey with Vegetables and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 37.7 μg | (63 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.6 mg | (197 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 31.2 μg | (69 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 138 mg | (145 %) | ||
| Potassium | 1,012 mg | (25 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 250 grams Basmati rice
- salt
- 250 grams green Beans
- 200 grams shiitake mushrooms
- 4 scallions
- 2 Bell pepper
- 1 handful Sprout
- 500 grams turkey breasts
- 1 garlic clove
- 2 Tbsps vegetable oil
- 2 Tbsps Chili sauce (sweet-tart)
- 1 pinch brown sugar
- 2 Tbsps light soy sauce
Preparation steps
Rinse the rice in a colander and drain. Boil 500 ml of water (approximately 2 cups) with a pinch of salt. Add the rice, cover and leave over low heat for about 20 minutes to swell.
Rinse and trim the beans and blanch for about 8 minutes in salt water. Rinse, drain and cut in half. Trim the mushrooms and cut them into pieces. Rinse and trim the scallions and cut into rings. Rinse the bell peppers, cut in half, trim and cut into strips. Rinse the sprouts and drain. Rinse the turkey breast, pat dry and cut into strips. Peel and finely chop the garlic.
Fry the turkey with the garlic in some oil for about a minute. Add the mushrooms and the bell peppers and fry for another 1-2 minutes, while stirring. Add the beans, scallions and sprouts and stir in the chili sauce, sugar, and soy sauce.
Cook for a further 1-2 minutes.
Spoon the rice into a bowl and distribute the turkey and vegetables on top.
Serve hot.
