It’s Friday Night – Try turkey-fried-rice for supper!

Posted by on Oct 14, 2011 in Friday Supper Ideas, Nutrition | 1 comment

Turkey Fried Rice

It’s Friday night, the fridge is almost empty, and you’re getting SO sick and tired of leftover turkey. What to do…

  • Option 1: call the delivery guy and order a few pizzas, vowing never again to roast a turkey
  • Option 2: suck it up, and heat up – yet AGAIN – that leftover turkey and mashed potatoes
  • Option 3: chop the leftover turkey, add some rice and veggies, and enjoy a delicious dish of Turkey Fried Rice

This is my standard use of leftover chicken or turkey (I’ve never actually cooked a turkey, but when we go over to my mom’s house, or my mother-in-law’s, for Thanksgiving or Easter or Christmas… we invariably get sent home with leftovers). I figured I probably make it quite often, but my daughter commented yesterday that she’s disappointed that we only get this once a year, because she really likes it. Memory is short, clearly.

While you could make this with any number of different vegetables, I pretty much always fall back on that old tried and true stand-by – Green Giant Frozen Vegetables. Mixed corn, peas, carrots and beans go perfectly in this dish – AND my kids will eat them all without complaining. Which is more than I can say about the roasted stuffed acorn squash I made last weekend 😉

Turkey Fried Rice Recipe (makes 8 servings):

1 tbsp olive oil
3 cloves of garlic, chopped
2 eggs, mixed
2 green onions, chopped
1 pound of turkey meat, coarsely chopped
3 cups of Green Giant mixed vegetables, steamed
8 cups of steamed rice (white or brown – I use Basmati)
1 tbsp sesame oil
3 tbsp soy sauce
1 tbsp coarse black pepper


Heat a large frying pan, add olive oil and garlic, and fry until the garlic is soft and slightly browned. Add the eggs, and fry til they’re kind of like an omelet. Cut into narrow strips. Add the green onions and turkey, and sesame oil and 1 tbsp of the soy sauce. Fry til warm throughout. Add the vegetables and the rice, pour the remaining soy sauce and pepper over top, mix, cover, cook about 5 minutes. Serve.

Nutritional breakdown (per serving) []

This food is low in Saturated Fat. It is also a good source of Protein, Vitamin A and Selenium, and a very good source of Manganese.

– glycemic load ~25 (low – that’s good!)
– calories 350
– fat 7 grams
– protein 20 grams
– dietary fiber 6 grams
– Vitamin A 54% DV
– Thiamin 19% DV
– Niacin 33% DV
– Vitamin B6 29%
– Magnesium 28% DV
– Phosphorus 31% DV
– Manganese 97% DV
– Phytosterols ~15mg

One Comment

  1. Hmm… figured I should mention, just in case those of you who remember that my daughter went vegetarian 6 months ago are wondering – this recipe is also fantastic WITHOUT the turkey. When I made it, I added the turkey last, after first putting some aside so my daughter could have hers meatless. Good that way, or better still with some fried mushrooms (my daughter’s favorite thing the past few months).

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