Diabetes Fast Repair: Turkey Picadillo with Brown Rice | Nation

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Picadillo is a popular Latin American dish made with ground beef, onions, green peppers, tomato sauce, capers, and raisins. The success of this dish is the mix of sweet and savory flavors. I captured the essence of taste and texture in this 10 minute no-hassle dinner. It takes a few minutes to collect the ingredients, but they all cook together in less than 10 minutes.

Useful hints:

– You can use fresh diced onion and green pepper from the supermarket’s product department instead of frozen. Cook them a minute longer.

Countdown:

– Start rice.

– Make Picadillo.

Shopping List:

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

Basic food: canola oil, chopped garlic, salt, black peppercorns.

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TURKEY PICADILLO

1 teaspoon rapeseed oil

1 cup frozen, diced, or chopped onion

1 cup of frozen, diced, or chopped green bell peppers

1 teaspoon of minced garlic

2 cups low-salt tomato sauce *

2 tablespoons Worcestershire sauce

2 tablespoons of capers

2 tablespoons of distilled white vinegar

3/4 pound ground, white meat only turkey breast

Salt and freshly ground black pepper

In a non-stick pan, heat the oil over medium-high heat and add the onion, green pepper, garlic, and tomato sauce. Cook for 2 to 3 minutes until the sauce begins to bubble. Add the Worcestershire, capers, vinegar, and turkey. Reduce the heat to medium and cook gently, breaking open the turkey with the edge of a spoon, until the meat has cooked through for about 5 minutes. Add salt and pepper to taste.

Make 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 carbohydrates, 6.7 g fiber, 19.8 sugars, 47 g protein

BROWN RICE

1 packet of microwaveable brown rice (1 cup cooked rice)

1 tablespoon of rapeseed oil

Salt and freshly ground black pepper

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

Make 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 carbohydrates, 1 g fiber, 0 g sugar, 2.5 g protein

* Look for low-salt tomato sauce that contains per cup (8 ounces): 103 calories, 0.5 g fat, 21.3 g carbohydrates, 21 mg sodium.