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Greek Turkey and Rice Skillet⏱ 35 min total
Recipes

Greek Turkey and Rice Skillet

Per 1 serving · 389 g · 14 ingredients

Calories
480
24%
of a 2,000 cal day
  • Protein
    32g
    26% of calories
  • Carbs
    46g
    38% of calories
  • Fat
    20g
    36% of calories
Portion

At a glance

One serving of Greek Turkey and Rice Skillet (389 g) has 480 calories, with 32 g of protein, 46 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (64% DV), Vitamin A (32% DV) and Vitamin C (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 25% and 30% of the daily value.

Per 100 g
124cal
low energy density
Protein per 100 cal
6.6g
Net carbs
42g
carbs minus fiber
Fiber
3.8g
2.7 g sugar

High in

20%+ of the daily value

  • Protein64%
  • Vitamin A32%
  • Vitamin C34%
  • Vitamin K179%
  • Thiamine39%
  • Riboflavin (B2)36%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin E13%
  • Choline15%
  • Potassium17%

Watch

20%+ of the daily value

  • Sodium35%
  • Saturated fat25%
  • Cholesterol30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 30 min
  1. 1

    Warm the olive oil in a large deep skillet over medium heat. Add the garlic and cook until fragrant, 1–2 minutes.

  2. 2

    Add the ground turkey, oregano, salt, and pepper. Cook, breaking up the meat, until no longer pink, about 5 minutes.

  3. 3

    While the turkey cooks, slice the olives and sun-dried tomatoes. Stir the rice, frozen spinach, olives, and tomatoes into the skillet.

  4. 4

    Pour in the chicken broth and stir to combine, ensuring the rice is mostly submerged. Cover, bring to a gentle boil over medium-high heat, then reduce to low and simmer for 15 minutes.

  5. 5

    Stir once, cover again, turn off the heat, and let the skillet rest for 10 minutes to steam and finish cooking the rice.

  6. 6

    Zest half the lemon, then cut the lemon into wedges. Chop the parsley. Fluff the rice mixture, sprinkle with lemon zest, parsley, and feta, and serve with lemon wedges.

Vitamins & minerals

Amounts for 1 serving (389 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A288 μg
32%
Vitamin C30 mg
34%
Vitamin D1 μg
3%
Vitamin E2 mg
13%
Vitamin K214 μg
179%
Thiamine0.5 mg
39%
Riboflavin (B2)0.5 mg
36%
Niacin11 mg
70%
Vitamin B61 mg
72%
Folate (B9)189 μg
47%
Vitamin B121 μg
60%
Pantothenic acid2 mg
39%
Choline80 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium201 mg
20%
Iron5 mg
67%
Potassium778 mg
17%
Magnesium85 mg
20%
Phosphorus393 mg
56%
Zinc4 mg
37%
Copper0.4 mg
48%
Manganese1 mg
44%
Selenium37 μg
67%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0.1 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene2,962 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1,836 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol41 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 62 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 480 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 91min
    Walking (3.5 mph)
  • 58min
    Cycling (moderate)
  • 40min
    Running (6 mph)
  • 68min
    Swimming laps

Common questions

How many calories are in Greek Turkey and Rice Skillet?

One serving of Greek Turkey and Rice Skillet (1 serving) has 480 calories, which works out to 124 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Greek Turkey and Rice Skillet high in protein?

It provides a solid 32 g of protein per serving (64% of the 50 g daily value), but protein supplies only 26% 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 Greek Turkey and Rice Skillet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Greek Turkey and Rice Skillet?

797 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Greek Turkey and Rice Skillet?

2.7 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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