| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
Portuguese |
Turkey, Grains, Low-cal |
8 |
Servings |
INGREDIENTS
| 2 3/4 |
c |
;water |
| 2 |
ts |
Olive oil |
| 1/4 |
ts |
Salt |
| 1 1/4 |
c |
Brown rice |
| 2 |
lb |
Lean ground turkey |
| 1 |
md |
Onion; chopped |
| 2 |
|
Cloves garlic; finely chopped |
| 2 |
|
28-oz cans peeled tomatoes; chopped with juice |
| 16 |
oz |
Can tomato sauce |
| 1 |
ts |
Hot red pepper sauce; or to taste |
| 1/2 |
ts |
Dried oregano |
| 1/2 |
ts |
Black pepper |
INSTRUCTIONS
In a medium saucepan, bring cups water, the oil, and salt to a boil over
high heat. Add the brown rice, reduce the heat to low, and simmer covered
for about 50 minutes, until the rice is tender. Drain the rice if
necessary, and set aside.
Meanwhile in a large nonstick skillet, cook the ground turkey, chopped
onion, and garlic over medium heat for about 7 minutes, stirring
occasionally, until the turkey loses its pink color. Stir in the tomatoes
and their juice, tomato sauce, hot pepper sauce, oregano, and black pepper.
Bring to a simmer, reduce the heat to low, and cook, uncovered, for about
45 minutes. Stir in the cooked brown rice, simmer an additional 5 minutes,
and serve immediately.
Per serving: Calories: 225, Protein: 25 g, Carbohydrates: 28 g, Fat: 2 g,
Cholesterol: 58 mg, Sodium 700 mg, Fiber: 4 g, 8 percent calories from fat.
Source: The Healthy Firehouse Cookbook.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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