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Healthy Recipes

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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.

Turkey Curry over Brown RiceIngredients:

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.

(As always, for the healthiest recipe, use organic content whenever possible.)


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.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.

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.

To see even more healthy recipes, click HERE.



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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.