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Turkey and Mushroom with Brown Rice⏱ 60 min total
Recipes

Turkey and Mushroom with Brown Rice

Per 1 serving · 437 g · 13 ingredients

Calories
348
17%
of a 2,000 cal day
  • Protein
    24g
    28% of calories
  • Carbs
    43g
    50% of calories
  • Fat
    8.6g
    22% of calories
Portion

At a glance

One serving of Turkey and Mushroom with Brown Rice (437 g) has 348 calories, with 24 g of protein, 43 g of carbohydrates and 8.6 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (48% DV), thiamine (22% DV) and riboflavin (b2) (27% DV). Keep an eye on sodium and cholesterol, which provide 23% and 20% of the daily value.

Per 100 g
80cal
low energy density
Protein per 100 cal
7g
Net carbs
41g
carbs minus fiber
Fiber
2.7g
1.7 g sugar

High in

20%+ of the daily value

  • Protein48%
  • Thiamine22%
  • Riboflavin (B2)27%
  • Niacin69%
  • Vitamin B654%
  • Vitamin B1240%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Choline14%
  • Calcium10%
  • Potassium14%

Watch

20%+ of the daily value

  • Sodium23%
  • Cholesterol20%

Ingredients

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

Directions

Prep 10 minCook 50 min
  1. 1

    Cook the brown rice according to package directions, then set aside.

  2. 2

    Warm a large soup pot over medium heat. Add the chopped onion, a pinch of salt and pepper, and the Italian seasoning with a splash of chicken broth. Cook, stirring, until the onion is translucent.

  3. 3

    Add the ground turkey and cook, breaking it into small pieces, until no longer pink and lightly browned.

  4. 4

    Stir in the enoki and white mushrooms. Pour in enough chicken broth to cover the mixture, bring to a gentle simmer, and cook until the mushrooms are tender, 5–7 minutes.

  5. 5

    Pour in the almond milk. In a small bowl, whisk the cornstarch with the water to make a smooth slurry, then drizzle it into the pot while stirring. Simmer until slightly thickened, 2–3 minutes.

  6. 6

    Fold in the cooked brown rice and simmer gently for 5–10 minutes to meld flavors. Stir in the chopped basil, then taste and adjust salt and pepper before serving.

Vitamins & minerals

Amounts for 1 serving (437 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A19 μg
2%
Vitamin C2 mg
2%
Vitamin D0.4 μg
3%
Vitamin E0.3 mg
2%
Vitamin K4 μg
3%
Thiamine0.3 mg
22%
Riboflavin (B2)0.3 mg
27%
Niacin11 mg
69%
Vitamin B61 mg
54%
Folate (B9)35 μg
9%
Vitamin B121 μg
40%
Pantothenic acid2 mg
40%
Choline75 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium96 mg
10%
Iron2 mg
30%
Potassium640 mg
14%
Magnesium94 mg
22%
Phosphorus394 mg
56%
Zinc3 mg
30%
Copper0.3 mg
34%
Manganese2 mg
82%
Selenium32 μg
58%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene21 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose0.2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.1 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol17 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 348 calories

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

  • 66min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

How many calories are in Turkey and Mushroom with Brown Rice?

One serving of Turkey and Mushroom with Brown Rice (1 serving) has 348 calories, which works out to 80 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Turkey and Mushroom with Brown Rice high in protein?

It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 28% 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 Turkey and Mushroom with Brown Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Turkey and Mushroom with Brown Rice?

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

How much sugar is in Turkey and Mushroom with Brown Rice?

1.7 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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