Basic Turkey, Rice, and Broccolli
1 serving of basic turkey, rice, and broccolli contains 601 Calories. The macronutrient breakdown is 60% carbs, 18% fat, and 22% protein. This is a good source of protein (58% of your Daily Value), fiber (23% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
Ingredients
Turkey breast meat 4 oz or 113g
Directions
- Prepare the rice according to package instructions.
- In a pan over medium heat, cook the chopped turkey until it is no longer pink and the juices run clear.
- Microwave the broccoli for 4-8 minutes until tender.
- Combine the cooked turkey, broccoli, and rice in the pan.
- Pour the half and half over the mixture, season with salt and pepper to taste, and bring to a boil. Reduce to a simmer until the cream thickens slightly.
- Serve and enjoy!
Nutrition Facts
For 1 serving of basic turkey, rice, and broccolli (443g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 601 | |
| Fats | 12g | 16% |
| Saturated fats | 6g | 32% |
| Trans fats | 0g | |
| Cholesterol | 79mg | 26% |
| Sodium | 1283mg | 56% |
| Carbs | 90g | 33% |
| Net carbs | 83g | |
| Fiber | 7g | 23% |
| Sugar | 10g | |
| Protein | 33g | |
| Calcium | 208mg | 21% |
| Iron | 7mg | 87% |
| Potassium | 886mg | 19% |
| Vitamin D | 0.3μg | 2% |
| Vitamins and Minerals | ||
| Alpha carotene | 31μg | |
| Beta carotene | 970μg | |
| Caffeine | 0mg | |
| Choline | 119mg | 22% |
| Copper | 0.3mg | 34% |
| Fluoride | 2μg | |
| Folate (B9) | 325μg | 81% |
| Lycopene | 0μg | |
| Magnesium | 83mg | 20% |
| Manganese | 1mg | 64% |
| Niacin | 5mg | 30% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 445mg | 64% |
| Retinol | 88μg | |
| Riboflavin (B2) | 1mg | 51% |
| Selenium | 46μg | 83% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 66% |
| Vitamin A IU | 1937IU | |
| Vitamin A | 171μg | 19% |
| Vitamin B12 | 0.4μg | 15% |
| Vitamin B6 | 1mg | 41% |
| Vitamin C | 95mg | 106% |
| Vitamin D IU | 9IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.3μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 128μg | 107% |
| Zinc | 4mg | 33% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 6g | 32% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
