Monday, November 28, 2011

Turkey Fried Rice



I survived the day of indulgence, well, attacked is probably a better word. I definitely let myself have the day off and it was glorious. It's amazing the things you realize that you miss, like dark meat, and sour cream, and good old SUGAR. Needless to say, we had a very delicious day, but I'm happy to be back on the Livefit wagon.

This is a recipe that's come in handy quite a few times. One of the most important parts of our meals is that we're getting in the right balance of protein, complex carbs and veggies. This dish covers it all in one big skillet, and it's so delicious and filling. Brown rice with egg whites and ground turkey. It might not sound as appetizing as the real thing, but it's flavored so well that I honestly couldn't tell much of a difference. The kids loved it and it's very filling. Go ahead and use chopped up leftover turkey if you still have some in your fridge.





Turkey Fried Rice
Adapted from The Best of Clean Eating from Clean Eating Magazine

Ingredients

1 teaspoon plus 1 tablespoon olive or safflower oil, divided
1 lb lean ground turkey
fresh ground black pepper, to taste
2 teaspoons plus 2 tablespoons low sodium soy sauce, divided
1/2 yellow onion, sliced thinly
1/2 red bell pepper, finely chopped
1 carrot, peeled and finely chopped
1 bunch broccoli, cut into bite sized pieces (1 cup)
1 tablespoon grated fresh ginger
sea salt, to taste
3 minced garlic cloves
1/2 cup frozen peas, thawed
3 cups cooked brown rice
4 egg whites (or two regular eggs)
1 tablespoon fish sauce (optional)
1/4 cup thinly sliced green onions
fresh cilantro for garnish
chile sauce for garnish

Directions

In a very large nonstick skillet or wok, heat one teaspoon oil over medium high heat. Add turkey and break up to form a single layer in pan, season with pepper. Brown meat, stirring occasionally until cooked through, three to five minutes. Stir in two teaspoons soy sauce. Remove turkey and set aside.

Return skillet to stove and add remaining tablespoon of oil. Add onion, red pepper, carrot, broccoli and ginger and season with salt and black pepper. Cook over medium-high heat until vegetables are slightly soft, about five minutes. Add garlic and cook for two more minutes.

Stir in peas and rice, and cook until completely heated through, about five minutes.

Push rice mixture over to one side of pan and add eggs to now empty side. Allow eggs to fully cook, stirring occasionally, three to five minutes, and then stir eggs into rice mixture.

Add turkey and any accumulated juices to skillet. Stir in fish sauce, remaining two tablespoons soy sauce and green onions. Garnish with cilantro and chile sauce if desired.

24 comments:

Erica said...

book marked! I make healthy "fried" rice all the time, but I love the ingredient list here. Totally making this soon :) Glad you enjoyed the well deserved day off!

Dining Alone said...

Looks great, I love stir fries.

Taste and Tell said...

I think this sounds wonderful! I could eat a bowl of this for dinner and be quite happy.

Kim said...

I'm so glad that you enjoyed some treats on Thanksgiving and I really am proud of you for jumping right back on the bandwagon. My biggest hurdle is going off of my weight loss plan for a day or two. Seems like I always have trouble going back to the plan after a break.

Saying that, I love this recipe and think it looks delicious whether I'm on a weight loss plan or not. I'd eat it anytime!

mybizzykitchen.com said...

Yep, love this one! That's the only thing I don't truly agree with about the Paleo diet - I think a diet has to have complex carbs and grains.

Gld you had a wonderful Thanksgiving!

Burp and Slurp~! said...

Yum that looks good, Teresa! I love the Asian twist with traditional American protein. :)

Velva said...

This looks like a really good stir fry that the whole family can enjoy.

Its good to really enjoy food. Glad to hear that you had a great Thanksgiving.

Velva

Barbara said...

Oh good! A lovely, healthy dish for leftover turkey! I do love brown rice, Teresa and using it in this stir fry just makes it nutty as well as hearty. No problem filling up on this dish.

MaryBeth said...

I love all kinds of fried rice, but OMG made with turkey has to be the ultimate.

♥peachkins♥ said...

This looks very flavorful and very healthy!




Peachy @ The Peach Kitchen

Rebecca from Chow and Chatter said...

love this what a great idea for leftovers and healthy

The Blonde Duck said...

I love sugar. It just doesn't love me.

Brownieville Girl said...

Yummy way to serve the left overs - I'd nearly cook a trukey just to make this!

Lara said...

I love one-skillet meals. What a great looking healthy meal!

The Blonde Duck said...

Happy Wednesday!

Pam said...

What a great way to use up extra turkey. I love fried rice.

Lynn said...

This looks great, Teresa. I'll bet it's yummy with the ginger and cilantro :)

Cathy said...

I love meals like this and would make this recipe in a snap if I had some leftover turkey. I didn't cook Thanksgiving dinner this year so am planning to cook my little turkey this weekend. Bookmarked!

Jersey Girl Cooks said...

Love this healthy meal. I have been trying to eat healthy all week too.

Judy said...

This is a great recipe. Love the ingredients.

The Blonde Duck said...

Have a magical Monday!

tori said...

Saving this one for after Christmas indulgence. Looks fabulous. Thank you!

Chris said...

Probably the only post Thanksgiving post with turkey that was NOT leftover, ha ha.

Gald that you gave yourself a pass for Thanksgiving.

Val said...

This recipe is so incredible...I love in home fried rice!