100 Healthy Recipes
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Ingredients
- 3 cups cooked brown rice
- 1 spray cooking spray
- 1 cups onion, chopped
- 3 cups frozen mixed vegetables
- 2 teaspoons dried tarragon leaves
- 1 15-ounce can low-fat cream of mushroom soup
- 2 tablespoons skim milk
- 1/2 teaspoons garlic powder
- 16 ounces turkey breast strips
- 1/4 cups nonfat sour cream
Preparation:
- Spray a large, non-stick skillet with cooking spray and heat over medium high heat.
- Saute onion until crisp-tender, about 2 or 3 minutes.
- Add the rest of the ingredients except the sour cream and bring to a boil.
- Reduce to a simmer and cook until turkey meat is done, about 4-6 minutes. Add sour cream last and serve over rice.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 0.0 |
| Fat | 0.5 |
| Milk | 0.0 |
| Vegetable |
0.5 |
| Fruit | 0.0 |
| Lean Meat |
2.0 |
| Bread/Starch |
3.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
460 |
| Calories from Fat |
45 |
| Total Fat | 4.5g |
| Saturated Fat |
1g |
| Cholesterol |
50mg |
| Sodium |
970mg |
| Total Carbohydrate |
65g |
| Dietary Fiber |
10g |
| Sugars |
9g |
| Protein | 38g |
| Vitamin A |
120% |
| Vitamin C |
10% |
| Calcium |
10% |
| Iron |
20% |
