Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Sauce | not in our table | 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 cups cooked brown rice
- 20 ounces of extra lean ground turkey breast
- 1 can (12 ounces) diced tomatoes with green chiles
- 1 ounce vegetable oil
- 1 tablespoon teriyaki sauce
- Seasonings to taste (e.g. garlic powder , lemon pepper , allspice , etc.)
Directions
Spray skillet with cooking spray , and sprinkle in garlic powder and other seasonings. Add turkey, and crumble it as it cooks. Add tomatoes, and mix with turkey until turkey is cooked.
Add cooking oil to a wok or deep skillet . Add 1 teaspoon allspice 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, and serve.