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AICR's Healt-e-Recipe. Cook Simply. Eat Well. Fight Cancer.

Turkey Curry over Brown Rice

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November 29, 2011 | Issue 376

Got Leftovers?

Turkey Curry over Brown Rice

Overestimate on the turkey? Or did you underestimate the vegetarian guest list? Whatever your reason, we've got the perfect recipe for putting that extra turkey to good (re)use. This spicy turkey curry is far from your typical cold cut with fresh spices, hearty potatoes and nutritious brown rice. And at a filling, but healthy 410 calories, you'll wish you could have a Thanksgiving do-over.

Makes 4 servings

Per serving, including rice: 410 calories, 6 g total fat (1.5 g saturated fat), 56 g carbohydrate, 34 g protein, 6 g dietary fiber, 440 mg sodium.

  • 1 Tbsp. olive oil
  • 1 tsp. unsalted butter
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp. ginger, peeled and grated
  • 1/2 tsp. chili powder (to taste or optional)*
  • 1 tsp. ground cumin*
  • 1 Tbsp. ground turmeric*
  • 1 tsp. garam masala *
  • 1 tsp. ground coriander*
  • 2 large potatoes (preferably yellow or red) cut into cubes
  • 1 1/2 cups cubed winter squash
  • 1 cup fat-free, reduced-sodium chicken broth
    Salt and pepper, to taste
  • 1 cup plain fat-free yogurt
  • 1 Tbsp. lemon juice
  • 3 cups cooked and chopped turkey
  • 1/4 cup chopped fresh cilantro
  • 2 cups cooked brown rice, per package directions

*If desired, substitute 2 Tbsp. commercial curry powder for chili powder, turmeric, cumin, garam masala and coriander.

Directions

  1. Heat oil and butter in large non-stick casserole pot over medium heat. Add onion. Cook 2 to 3 minutes. Add garlic, ginger, chili powder, cumin, turmeric, garam masala and ground coriander. Cook until onion is soft, being careful not to burn garlic and spices.
  2. Add potatoes and squash. Cook 7 to 8 minutes.
  3. Add broth and bring to a boil. Season to taste with salt and black pepper.
  4. Reduce heat and simmer for 10 to 15 minutes, until potatoes and squash are tender. Stir in yogurt then add lemon juice.
  5. Add cooked turkey, fold in and simmer to heat through.
  6. Sprinkle with cilantro and serve over brown rice immediately.

Grocery list

Olive Oil
Unsalted Butter
Large Onion
Garlic Cloves
Ginger
Chili Powder
Cumin
Ground Turmeric
Garam Masala
Ground Coridander Seeds
Large Potatoes (preferably yellow or red)
Winter Squash
Fat-Free, Reduced-Sodium Chicken Broth
Salt
Pepper
Plain Fat-Free Yogurt
Lemon Juice
Turkey
Cilantro
Brown Rice

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Did You Know?

Curry usually refers to a spicy dish of meat, often combined with vegetables and served over a bed of rice. The name curry is derived from the Tamil word kari, which means sauce.

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