Photo: Cala
Estimated Nutrition (whole recipe, rough)
1394
Calories
92g
Protein
33g
Fat
179g
Carbs
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Turkey | 100g cooked | 189 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Clove | 1 tsp ground (2g) | 7 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tsp margarine
- 1 cup finely diced carrot
- 1 cup finely diced onion
- ½ cup finely diced celery
- 1 cup sliced mushrooms (save yourself some prep time and buy pre-sliced mushrooms.)
- 1 garlic clove, minced
- 2 tbsp all-purpose flour
- 3 x 14.5oz cans fat-free, reduced-sodium chicken broth
- ¼ tsp dried thyme
- 1 bay leaf
- 2 cups roasted turkey breast, chopped
- 1 cup uncooked wild and long-grain rice
- ½ cup evaporated fat-free milk
- ¼ tsp salt (optional)
- ¼ tsp ground black pepper
Directions
1
Heat margarine in a large soup pot over medium-high heat.
2
Add carrots, onion, celery, and mushrooms and sauté until beginning to brown.
3
Add garlic and sauté for 1 more minute.
4
Add flour, stirring constantly, and cook for 1 minute.
5
Add chicken broth and stir (make sure to scrape the brown bits on the bottom of pan).
6
Add thyme, bay leaf, turkey, and rice; bring to a boil.
7
Reduce heat to a simmer; cover and cook for 25 minutes.
8
Add evaporated milk; bring to a boil for 1 minute.
9
Add salt and pepper.
10
Remove bay leaf before serving.
Recipe sourced from
fandom