Turkey and Wild Rice

OK, Thanksgiving was 2 months ago . . . it’s cool to have turkey again, right? It’s one of the best lean protein sources around, so we should be thankful for it more than once a year. This tasty recipe is low in fat, with a great protein-carb balance, and is easy to prepare.

  • 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 medium saucepan with 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 (per serving; using stock)
Calories Protein Fiber Carbs Fat Total Saturated Fat
323 22 grams 3 grams 41 grams 9 grams 1 gram

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