Our colorful, hearty one pot meal is sure to be a staple in your dinner menu rotations! Filled with lean ground turkey, fresh carrots, and exotic forbidden rice, this dish is bound to be a hit with your friends and family.
According to ancient Chinese legend, forbidden (black) rice was so coveted, rare, and delicate that only Chinese emperors were allowed to eat it to ensure a long, healthy life. In the time since, forbidden rice has remained popular in certain regions of China and has recently gained worldwide recognition for its high levels of antioxidants. However, while other types of rice contain other health benefits, only forbidden rice contains anthocyanins (the purple and reddish antioxidant pigments) also found in blueberries, grapes, and acai. Scientifically speaking, antioxidants help strengthen body cells and tissues to become more resistant to dysfunction, disease, anti-aging, or free radical damage (1), and the biomarker TAC (total antioxidant capacity test) is used to determine the strength of antioxidants in certain foods. It is also useful to evaluate nutritional interventions with TAC rich foods on disease risk and prevention (1). So go ahead and indulge in this satiating, nutrient dense recipe–it’s sure to be one that keeps you coming back for more!
Ground Turkey with Forbidden Rice and Cranberries
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 cup forbidden rice, brown rice or wild rice
- 2 cups water
- ¼ cup red wine
- 1 teaspoon thyme
- 1 cups carrots, diced + 2 tablespoons raw carrots for garnish
- ¼ cup dried cranberries
- 1 pound 93/7 ground turkey
- In a large saute pan over medium heat, add olive oi, onions and garlic. Saute for about 3 minutes until onions are translucent.
- Add half of the onions to saucepan, and add rice, water, red wine, and thyme and cook for 20 minutes.
- Add carrots and 3 tablespoons of dried cranberries. Cook for an additional 10 minutes until carrots are soft.
- Add ground turkey to the onions in the saute pan and cook until turkey is browned (or heated to an internal temperature of 165 degrees F).
- Mix the ground turkey with the rice mixture. Stir well.
- If desired, add the additional cranberries and carrots to the dish. Garnish with parsley, and serve warm.
This recipe could easily be prepared with cooked turkey breast or rotisserie chicken.
Calories: 430 calories, Fat: 15 grams, Saturated fat: 3 grams, Carbohydrates: 50 grams, Sugar: 12 grams, Sodium: 105 milligrams, Fiber: 5 grams, Protein: 26 grams, Cholesterol: 83 milligrams
(1) Kusano, C., Ferrari, B. Total Antioxidant Capacity: a biomarker in biomedical and nutritional studies. Journal of Cell and Molecular Biology. 7(1): 1-15, 2008. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.569.4404&rep=rep1&type=pdf