Recipes · Taiwanese · Main Courses
Chiayi Turkey Rice
One serving has 493 kcal and 35 g protein, and at least a fifth of a woman's daily need of niacin (117%), pyridoxine (88%), selenium (70%), cobalamin (68%), manganese (47%) and phosphorus (47%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (289 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: celery, gluten, poultry, soy
Ingredients
- 70 g Rice, white, long-grain
- 120 g Turkey breast, raw
- 8 g Chicken fat
- 60 g Chicken stock, homemade
- 6 g Scallions, raw
- 0.8 g Salt
- 4 g Soy sauce
- 20 g Cucumber, raw
Method
- Poach the turkey breast in water until just cooked through (74 °C/165 °F), then remove, cool slightly and shred or slice thinly, reserving some of the poaching liquid as stock.
- Cook the rice and keep warm.
- Warm the turkey fat (chicken fat stands in) with the chicken stock and soy sauce.
- Toss the cucumber with a pinch of the salt and let sit 5 minutes as a quick pickle.
- Spoon the rice into a bowl, top with the sliced turkey, drizzle generously with the warm fat and stock, scatter with scallion, and serve the pickled cucumber alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 493 kcal | 23% |
| Carbohydrates | 59.5 g | |
| Water | 180 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 35.1 g | 73% |
| Tryptophan | 0.41 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.8 g | |
| Lysine | 3.1 g | |
| Methionine | 0.91 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.4 g | |
| Histidine | 0.99 g | |
| Fat | 12 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 72.2 mg | |
| Calcium | 41.2 mg | 4% |
| Copper | 0.27 mg | 30% |
| Iron | 4.3 mg | 24% |
| Magnesium | 59.1 mg | 19% |
| Manganese | 0.84 mg | 47% |
| Phosphorus | 332 mg | 47% |
| Potassium | 527 mg | 11% |
| Selenium | 38.5 µg | 70% |
| Sodium | 709 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 16.4 mg | 117% |
| Pantothenic acid (vitamin B5) | 2 mg | 41% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 179 µg | 45% |
| Cobalamin (vitamin B12) | 1.6 µg | 68% |
| Choline | 84.4 mg | 20% |
| Vitamin A | 10.6 µg | 2% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D (D2 + D3) | 23.7 IU | 4% |
| Vitamin E | 0.46 mg | 3% |
| Vitamin K | 15.9 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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