Brown rice with ground turkey

Brown Rice with Lean Ground Turkey

Two Cups Brown Rice (Finished Cooking)(300 Calories, 66gr. Carbs, 8 gr. Protein)

20 Ounce Package of Jennie-O Extra Lean Ground Turkey Breast (600 Calories, 130gr. Protein, Cholesterol 225mg)

1 Can Del Monte Diced Tomatoes With Green Chilies (90 Calories, 18 Carbs, 3gr. Protein, 3gr. Dietary Fiber)

1-Ounce Vegetable Cooking Oil (120 Calories)

1 Tablespoon Teriyaki Sauce (10 Calories, 2gr. Carbs, 1 gr. Sugar)

Seasonings to taste: Garlic powder, Mrs. Dash, All Spice, etc.

• Total Calories of Meal 1120 Divided by 4 Servings = 280 Calories
• Total Carbs 86 Grams Divided By 4 Servings = 21.5 gr. Carbs
• Total Protein 141 Grams Divided By 4 Servings = 35.25 gr. Protein
• Total Sugar 10 Grams Divided By 4 Servings = 2.5 gr. Sugars
• Total Cholesterol 225 Milligrams Divided By 4 Serving = 56.25 mg. Cholesterol

Put rice and water in pan on to cook, I used the 10-minute variety.

Spray skillet with cooking spray, sprinkle in garlic powder and Mrs. Dash. Put in turkey and crumble it as it cooks. Add can of Del Monte Diced Tomatoes (a whole can is actually too much for us but it still tasted good.) Mix with turkey till turkey is cooked.

Rice will be done before ground turkey. Use a wok or deep skillet, spray inside with cooking spray and put in cooking oil add 1-teaspoon All Spice and/or other seasonings. As pan heats slowly add cooked rice (watch for splattering of hot oil). When rice is heated evenly add Teriyaki Sauce and mix it evenly.

When ground turkey is done cooking add it to rice in wok, mix it thoroughly. Serves 4 people.