Finding healthy substitutions for my favorite take-out foods was a priority for me as I moved towards losing weight. I knew if I didn’t I would only end up feeling deprived and going back to my old ways. Chicken fried rice is one of my most desired Chinese take-out meals.
My Turkey “Fried” Rice recipe is adapted from Weight Watchers New Complete Cookbookfabulous Chicken Fried Rice recipe. I substituted ground turkey for the chicken because that is what I typically have on hand. Either one is fine. I also made a few other adaptations.
This recipe does take a little bit more time to prepare so I will make it ahead on the weekend to eat during the week.
- 1 tablespoon olive oil
- 1 pound ground turkey you can also use ground chicken
- 1/2 cup natural chicken broth
- 1/4 cup Teriyaki sauce
- 1 teaspoon ground coriander
- 2 – 3 tablespoons peanut oil
- 2 large eggs lightly beaten
- 2 teaspoons minced ginger
- 1/2 cup shredded carrots
- 1 red bell pepper seeded and thinly sliced
- 6 scallions white and pale part thinly sliced. Save the dark green part of the scallion for garnish.
- 3 cups cold cooked brown rice
- 1 cup frozen peas
- In a large saucepan or wok heat a tablespoon of oil over medium-high heat until hot. Then add the ground turkey and saute until it is cooked through. Transfer to a bowl and add in the broth, Teriyaki sauce, and ground coriander. Set aside.
- Heat 1/2 tablespoon of oil and stir-fry the eggs just until set. They should still be moist. Put them in the bowl with the turkey mixture.
- Heat the remaining oil and saute the ginger, shredded carrots, pepper, and scallions until everything is tender but still has a little crunch.
- Stir in the rice and peas. Stir-fry for about 5 minutes then add in the turkey mixture and cook until heated through.