Rockbrook Women's GymOmaha's Premier Women's Gym

Turkey and Wild Rice

§ January 18th, 2011 § Filed under Nutrition, Recipe Comments Off

• 1-1/2 Tbsp. olive oil
• 2 garlic cloves, minced
• 1/2 cup raw wild rice
• 1/2 cup raw long-grain brown rice
• 3 cups sliced mushrooms (button, crimini, or portobello)
• 1 Tbsp. low-sodium soy sauce
• Black pepper (to taste)
• 3 cups turkey, chicken, or vegetable stock (or water)
• 1 cup cooked light-meat turkey, cut into bite-sized pieces
• 1/2 cup chopped fresh broccoli
• Cayenne pepper (to taste)
• 2 Tbsp. minced fresh parsley (for garnish)
• Medium saucepan with tight-fitting lid

Select a medium saucepan with a tight-fitting lid. Heat oil in saucepan over medium-high heat until hot but not smoking (about 2 minutes). Add garlic and rice and sauté about 3 minutes. Add mushrooms, soy sauce, and pepper and sauté for 3 minutes, stirring constantly. Add stock or water, cover tightly, and bring to a boil (about 5 to 7 minutes). When it boils, reduce heat to low and simmer 40 minutes. Add broccoli and turkey pieces, stir, and simmer 5 more minutes. While it simmers, taste and adjust seasonings (add more garlic or pepper, or a dash of cayenne). Remove from heat and let sit for 10 minutes. Garnish with fresh parsley and serve. Makes 4 servings.

Cooking Time: 70 minutes

Nutritional Information (using stock): (per serving)