Turkey with Vegetables and Rice

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Turkey with Vegetables and Rice
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
565
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie565 kcal(27 %)
Protein49.12 g(50 %)
Fat10 g(9 %)
Carbohydrates67.86 g(45 %)
Sugar added1.05 g(4 %)
Roughage2.85 g(10 %)
Vitamin A45.43 mg(5,679 %)
Vitamin D0.57 μg(3 %)
Vitamin E1.41 mg(12 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin23.29 mg(194 %)
Vitamin B₆1.32 mg(94 %)
Folate34.96 μg(12 %)
Pantothenic acid1.96 mg(33 %)
Biotin0.53 μg(1 %)
Vitamin B₁₂0.49 μg(16 %)
Vitamin C56.74 mg(60 %)
Potassium655.73 mg(16 %)
Calcium50.63 mg(5 %)
Magnesium60.59 mg(20 %)
Iron2.45 mg(16 %)
Iodine0.9 μg(0 %)
Zinc2.84 mg(36 %)
Saturated fatty acids1.78 g
Cholesterol100 mg

Ingredients

for
4
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
2 tablespoons vegetable oil
2 tablespoons Chili sauce (sweet-tart)
1 pinch brown sugar
2 tablespoons light soy sauce
How healthy are the main ingredients?
Basmati riceshiitake mushroomsoy saucesugarsaltgarlic

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Spoon the rice into a bowl and distribute the turkey and vegetables on top.

Serve hot.