Diced turkey breast cooked with carrot and soy, spooned into lettuce leaves, with rice on the side. Fifteen minutes.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep6 min
- Cook9 min
- Serves1
Ingredients
- 120 g turkey breast (cooked weight)
- 100 g lettuce (romaine / mixed leaves)
- 150 g white rice (cooked weight)
- 60 g carrots
- 10 g soy sauce (tamari if gluten-free)
Method
- Dice the turkey small and grate the carrot. Separate the lettuce into cup-shaped leaves.
- Cook the turkey in a lightly oiled hot pan for five to six minutes, stirring, until no pink remains and it reaches 74 C.
- Add the carrot and the soy sauce and cook for two minutes more.
- Spoon the turkey into the lettuce leaves and serve with the rice.
What this plate gives you
Three grams of fat is the lowest of any lunch here, because the turkey breast is cooked without oil and the rice, carrot and soy carry none. The turkey gives about 35 g of the 43 g of protein, three quarters of the 56 g a day the RDA gives a 70 kg adult, at 418 calories, a fifth of a 2,000-calorie day. The turkey is measured cooked; cook it in a hot non-stick pan and the soy goes in at the end.
Swaps
- Chicken breast: the same numbers.
- Brown rice: about 4 g more fibre.
- Ginger, garlic and a splash of rice vinegar: no change to the numbers.
Keeping it
The turkey and rice keep three to four days in the fridge. Wash the lettuce and fill the cups when you eat.
