Spice-rubbed turkey steaks with fried brown rice

Spice-rubbed turkey steaks with fried brown rice

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Turkey steaks and brown fried rice make for a scrumptious and healthy midweek meal.

The ingredient of Spice-rubbed turkey steaks with fried brown rice

  1. 4 x 125g lean turkey breast steaks
  2. 1 tablespoon cumin seeds
  3. 2 teaspoons garam masala
  4. 2 brown onions, sliced
  5. 6 cardamom pods, cut up
  6. 2 cups (340g) cooked low-GI brown rice
  7. 1 large carrot, coarsely grated
  8. 1 zucchini, coarsely grated
  9. 1 cup (150g) frozen peas
  10. 1 cup clean coriander leaves, plus more to garnish
  11. 100g blended salad leaves
  12. 1 Lebanese cucumber, sliced
  13. 2 radishes, sliced
  14. 100g yellow grape tomatoes, halved
  15. 1 tbs white balsamic vinegar
  16. 1 lemon, reduce into wedges

The instruction how to make Spice-rubbed turkey steaks with fried brown rice

  1. Cut each turkey breast in half of horizontally. Combine 1/2 each the cumin and garam masala in a bowl. Sprinkle over turkey and season with pepper.
  2. Heat a huge non-stick frying pan over medium-excessive heat and lightly spray with oil. Cook onion, stirring, for 5u20136 minutes or until softened. Add cardamom and ultimate cumin and garam masala and cook, stirring, for 1 minute or until fragrant. Add rice, carrot, zucchini and peas. Cook, stirring, for two mins or till veggies have softened. Stir thru coriander. Cover to hold heat.
  3. Heat a huge non-stick frying pan over medium warmth. Lightly spray turkey with oil and prepare dinner for two minutes every side or till golden and cooked through.
  4. Combine salad leaves, cucumber, radish and tomatoes in a bowl. Drizzle with vinegar and toss to mix. Serve turkey with rice combination, salad, lemon wedges and further coriander.

Nutritions of Spice-rubbed turkey steaks with fried brown rice

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