Stir-Fried Green Rice, Eggs, and Turkey Ham
Serves6 (3/4 cup each)
SWAP ScoreWhat's this?
Ingredients
- 1 3/4 cups rice, brown, long grain, uncooked
- 1/3 teaspoon salt
- 3/4 cup spinach, frozen, chopped, thawed and drained
- 6 large eggs, beaten
- 1 tablespoon vegetable oil
- 1/2 cup turkey ham, extra lean, sliced into 1/4 inch pieces
- 1/4 cup green onions, diced
- 1 teaspoon sesame oil
- 1 teaspoon soy sauce, low sodium
Directions
- Combine brown rice and 4 1/2 cups water in a large pot and bring to a boil. Turn heat down to low.
- Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork.
- Drain the water from spinach by squeezing thawed spinach with hands. Set aside.
- Whisk together eggs and 1 Tbsp water.
- Cook half of the eggs in a large nonstick skillet coated with nonstick cooking spray. Remove eggs from skillet to cool. Chop cooled eggs and set aside.
- Heat vegetable oil in wok or a large nonstick skillet over high heat. Add ham and cook for 2 minutes or until ham begins to brown.
- Reduce heat to medium. Add brown rice and toss to mix. Add remaining eggs. Stir for 5 minutes or until egg is fully cooked.
- Add green onions, spinach, chopped egg, sesame oil, and soy sauce. Stir well. Cook until thoroughly heated. Serve hot.
Recipe Tips
Substitute ground beef, ground turkey, or bite sized pieces of chicken for the turkey ham.
Nutrition Facts
Stir-Fried Green Rice, Eggs, and Turkey Ham
Amount Per Serving (3/4 cup eachg)
Calories 221
Calories from Fat 90
% Daily Value*
Total Fat 10g
15%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 213mg
71%
Sodium 463mg
19%
Potassium 337mg
10%
Total Carbohydrates 15g
5%
Dietary Fiber 2g
8%
Sugars 1g
Protein 17g
34%
Vitamin A
54%
Vitamin C
5%
Vitamin D0%
Calcium
5%
Iron
13%
* Percent Daily Values are based on a 2000 calorie diet.
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