Tasty Turkey And Brown Rice Skillet [Bulkbites.com]

• Servings: 1
• Time: 30 minutes

Tasty turkey and brown rice is an easy and fulfilling recipe for my relaxed Sunday. Prepare this convenient meal in just 30 minutes and stuff your stomach with healthy complex carbohydrates, lean protein and fiber. Broccoli and sweet corn provide nutrients and antioxidants, while turkey offers protein power for my muscles.

Nutrition

• calories: 597
• protein: 28
• carbs: 96
• fat: 12
• saturated fat: 2.02
• polyunsaturated fat: 2.93
• monounsaturated fat: 5.27
• cholesterol: 45
• sodium: 1151
• potassium: 1158
• dietary fiber: 7.82
• sugars: 4.2
• vitamin a: 140
• vitamin c: 87
• calcium: 110
• iron: 3
• magnesium: 0
• complex carbs: 83.98
• other fats: 1.78

Ingredients

• 6 slice Turkey breast, sliced, prepackaged
• 0.5 cup Rice, brown, long-grain, raw
• 1 cup chopped Broccoli, raw
• 0.5 cup drained, rinsed Corn, sweet, yellow, canned, drained solids, rinsed with tap water
• 1 medium Bell pepper (green/yellow/red)
• 1 tbsp Spices, pepper, red or cayenne
• 1 tsp, ground Spices, oregano, dried
• 1 tsp Oil, olive, salad or cooking
• 1 dash Salt, table
• 2 1 cup Water

Instructions

• Wash and soak brown rice in one cup of water for 30 minutes before cooking. Drain and set aside.
• Take a large non stick skillet and heat oil. Add turkey strips and cook until lightly brown, remove from the skillet and set aside.
• In the same skillet add rice, remaining water, cayenne pepper and salt. Stir and bring to a boil. Cover and let it simmer for 15 minutes over low heat.
• Stir in broccoli, corn, bell pepper, oregano and turkey. Return to a boil and reduce heat to simmer for 5-6 minutes.
• When the rice and vegetables are cooked through remove from the heat and serve hot.