-
1
In a medium saucepan, prepare the rice using the package directions, omitting the salt and margarine.
-
2
Meanwhile, lightly spray a large skillet with cooking spray.
-
3
Cook the bell pepper and onion over medium-high heat for 5 minutes, or until they begin to lightly brown on the edges, stirring frequently.
-
4
Transfer to a plate.
-
5
Set aside.
-
6
Pour the water into the skillet.
-
7
Stir in the broccoli.
-
8
Cook for 2 minutes, or until the broccoli is just tender-crisp, stirring constantly.
-
9
Stir in the bell pepper mixture and turkey.
-
10
Remove from the heat.
-
11
Let stand, covered, for 3 minutes, or until the turkey is heated through.
-
12
Meanwhile, in a small microwaveable bowl, whisk together the remaining ingredients.
-
13
Microwave on 100 percent power (high) for 20 seconds, or until hot.
-
14
Spoon the rice onto plates.
-
15
Spoon the turkey mixture over the rice.
-
16
Top with the sauce.
-
17
(Per serving)
-
18
Calories: 271
-
19
Total fat: 3.0g
-
20
Saturated: 0.5g
-
21
Trans: 0.0g
-
22
Polyunsaturated: 1.0g
-
23
Monounsaturated: 1.0g
-
24
Cholesterol: 60mg
-
25
Sodium: 122mg
-
26
Carbohydrates: 36g
-
27
Fiber: 3g
-
28
Sugars: 15g
-
29
Protein: 25g
-
30
Calcium: 41mg
-
31
Potassium: 439mg
-
32
1 starch
-
33
1 other carbohydrate
-
34
1 vegetable
-
35
3 very lean meat
