⏱ 30 min totalBasic Turkey, Rice, and Broccolli
Per 1 serving · 443 g · 6 ingredients
of a 2,000 cal day
- Protein33g22% of calories
- Carbs90g60% of calories
- Fat12g18% of calories
At a glance
One serving of Basic Turkey, Rice, and Broccolli (443 g) has 601 calories, with 33 g of protein, 90 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (65% DV), dietary fiber (23% DV) and Vitamin C (106% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 56%, 32% and 26% of the daily value.
High in
20%+ of the daily value
- Protein65%
- Dietary fiber23%
- Vitamin C106%
- Vitamin K107%
- Thiamine66%
- Riboflavin (B2)51%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin E16%
- Vitamin B1215%
- Potassium19%
Watch
20%+ of the daily value
- Sodium56%
- Saturated fat32%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Cook the rice according to the package directions, then fluff and keep warm.
- 2
Heat a nonstick skillet over medium heat. Add the chopped turkey and cook, stirring, until no longer pink and cooked through (internal temp 165°F), about 5–7 minutes.
- 3
Microwave the broccoli in a covered, microwave-safe dish with a splash of water until tender, 4–6 minutes, then drain any excess liquid.
- 4
Add the cooked rice, turkey, and broccoli to the skillet. Pour in the half-and-half, season with salt and pepper, and bring just to a gentle simmer.
- 5
Simmer, stirring, until the sauce lightly thickens and coats the mixture, 2–3 minutes. Serve hot.
Vitamins & minerals
Amounts for 1 serving (443 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 171 μg | 19% |
| Vitamin C | 95 mg | 106% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 128 μg | 107% |
| Thiamine | 1 mg | 66% |
| Riboflavin (B2) | 1 mg | 51% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 325 μg | 81% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 208 mg | 21% |
| Iron | 7 mg | 87% |
| Potassium | 886 mg | 19% |
| Magnesium | 83 mg | 20% |
| Phosphorus | 445 mg | 64% |
| Zinc | 4 mg | 33% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 64% |
| Selenium | 46 μg | 83% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 31 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 970 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 88 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 601 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 114minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Basic Turkey, Rice, and Broccolli?
One serving of Basic Turkey, Rice, and Broccolli (1 serving) has 601 calories, which works out to 136 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Basic Turkey, Rice, and Broccolli high in protein?
It provides a solid 33 g of protein per serving (65% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Basic Turkey, Rice, and Broccolli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 83 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Basic Turkey, Rice, and Broccolli?
1283 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Basic Turkey, Rice, and Broccolli?
9.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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