Diabetic, Low-Fat Thai Turkey with Brown Rice

Recipe by: BH Center

5 Points Per Serving

1 cup regular long grain brown rice

3 green onions

3/4 tsp. ground black pepper

1 med. red pepper

2 Tbsp. chopped fresh parsley

1 garlic clove, minced

3/4 pound cooked turkey breast meat

1 tsp. sesame oil

2 Tbsp. low sodium soy sauce

1/2 tsp. cornstarch

1 Tbsp. chopped fresh cilantro

1 Tbsp. olive oil

3/4 tsp. crushed red pepper

Prepare rice in a 2-quart saucepan. In 2 cups boiling water, heat rice and black pepper to boiling over high heat. Reduce heat to low; cover and simmer 20 minutes, or until rice is tender and liquid is absorbed. Stir in parsley. Set aside and keep warm. Meanwhile, coarsely shred turkey breast meat (about 3 cups). Thinly slice green onions and cut red pepper into long strips. In a small bowl, mix garlic, soy sauce, cilantro, the next 5 ingredients and 1/3 cup water. In a wok or large skillet, heat olive oil over high heat. Add green onions and red pepper and cook, stirring frequently, until tender and golden. Stir in soy sauce mixture and turkey, and cook, stirring to coat turkey well, until heated through. Serve over rice; garnish with additional green onions.

Makes 4 servings.

Per Serving Calories...238...Fat...5.6 g...Carbs...18 g...Sodium...348 mg...Fiber...1.8g.

Diabetic Exchange: 1 carbohydrate, 3 very lean meat