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Diabetes Quick Fix: Turkey Picadillo with Brown Rice

Diabetes Quick Fix: Turkey Picadillo with Brown Rice

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"Dinner in Minutes" columnist Linda Gassenheimer.

"Dinner in Minutes" columnist Linda Gassenheimer. (www.dinnerinminutes.com)

Picadillo is a popular Latin dish using ground meat, onions, green bell pepper, tomato sauce, capers and raisins. The success of this dish is the blending of sweet and savory flavors. I have captured the essence of the taste and the texture in this 10-minute no-fuss dinner. It takes a few minutes to gather the ingredients, but they all cook together in less than 10 minutes.

Helpful Hints:

— You can use fresh diced onion and green pepper from the produce section of the supermarket instead of frozen. Cook them a minute longer.

Countdown:

— Start rice.

— Make picadillo.

Shopping List:

To buy: 3/4 pound ground, white meat only turkey breast, 1 bottle low-salt tomato sauce*, 1 small bottle Worcestershire sauce, 1 small bottle distilled white vinegar, 1 small bottle capers, 1 package microwaveable brown rice, 1 package frozen, diced or chopped onion, 1 package diced or chopped green bell pepper

Staples: canola oil, minced garlic, salt, black peppercorns.

———

TURKEY PICADILLO

1 teaspoon canola oil

1 cup frozen, diced or chopped onion

1 cup frozen, diced or chopped green bell pepper

1 teaspoon minced garlic

2 cups low-salt tomato sauce*

2 tablespoons Worcestershire sauce

2 tablespoons capers

2 tablespoons distilled white vinegar

3/4 pound ground, white meat only turkey breast

Salt and freshly ground black pepper

Heat the oil in a nonstick skillet over medium-high heat and add the onion, green pepper, garlic and tomato sauce. Cook until the sauce starts to bubble, about 2 to 3 minutes. Add the Worcestershire, capers, vinegar and turkey. Reduce heat to medium and cook gently, breaking up turkey with the edge of a spoon, until the meat is cooked through, about 5 minutes. Add Salt and pepper to taste.

Yield 2 servings.

Per serving: 378 calories, 37 calories from fat, 4.1 g total fat, 0.7 g saturated fat, 1.7 g monounsaturated fat, 108 mg cholesterol, 539 mg sodium, 37 g carbohydrate, 6.7 g dietary fiber, 19.8 sugars, 47 g protein

BROWN RICE

1 package microwaveable brown rice (1 cup cooked rice)

1 tablespoon canola oil

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 cup and reserve remaining rice for another meal. Add oil, salt and pepper to taste. Toss well.

Yield 2 servings.

Per serving: 180 calories, 76 calories from fat, 8.5 g total fat, 0.8 g saturated fat, 4.8 g monounsaturated fat, 0 mg cholesterol, 8 mg sodium, 19.5 g carbohydrate, 1 g dietary fiber, 0 g sugars, 2.5 g protein

* Look for low-salt tomato sauce containing per cup (8 ounces): 103 calories, .5 g fat, 21.3 g carbohydrate, 21 mg sodium.

Satisfy your cravings

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