Spice-rubbed turkey steaks with fried brown rice

Spice-rubbed turkey steaks with fried brown rice

By

Turkey steaks and brown fried rice make for a delicious and healthy midweek meal.

The ingredient of Spice-rubbed turkey steaks with fried brown rice

  1. 4 x 125g lean turkey breast steaks
  2. 1 tablespoon cumin seeds
  3. 2 teaspoons garam masala
  4. 2 brown onions, sliced
  5. 6 cardamom pods, split
  6. 2 cups (340g) cooked low-GI brown rice
  7. 1 large carrot, coarsely grated
  8. 1 zucchini, coarsely grated
  9. 1 cup (150g) frozen peas
  10. 1 cup fresh coriander leaves, plus extra to garnish
  11. 100g mixed salad leaves
  12. 1 Lebanese cucumber, sliced
  13. 2 radishes, sliced
  14. 100g yellow grape tomatoes, halved
  15. 1 tbs white balsamic vinegar
  16. 1 lemon, cut into wedges

The instruction how to make Spice-rubbed turkey steaks with fried brown rice

  1. Cut each turkey breast in half horizontally. Combine half both the cumin and garam masala in a bowl. Sprinkle over turkey and season with pepper.
  2. Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Cook onion, stirring, for 5u20136 minutes or until softened. Add cardamom and remaining cumin and garam masala and cook, stirring, for 1 minute or until fragrant. Add rice, carrot, zucchini and peas. Cook, stirring, for 2 minutes or until vegetables have softened. Stir through coriander. Cover to keep warm.
  3. Heat a large non-stick frying pan over medium heat. Lightly spray turkey with oil and cook for 2 minutes each side or until golden and cooked through.
  4. Combine salad leaves, cucumber, radish and tomatoes in a bowl. Drizzle with vinegar and toss to combine. Serve turkey with rice mixture, salad, lemon wedges and extra coriander.

Nutritions of Spice-rubbed turkey steaks with fried brown rice

calories:
calories:
calories:
calories:
calories:
calories:
calories:
calories:
calories:
calories: https://schema.org
calories: NutritionInformation

You may also like