Diabetes Quick Fix: Turkey Picadillo with Brown Rice

Picadillo is a popular Latin dish using ground meat, onions, green bell pepper, tomato sauce, capers and raisins. The success of this dish is the blending of sweet and savory flavors. I have captured the essence of the taste and the texture in this 10-minute no-fuss dinner. It takes a few minutes to gather the ingredients, but they all cook together in less than 10 minutes.

Turkey Picadillo

ADVERTISING


Yield 2 servings. From “Fast and Flavorful Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association.

1 teaspoon canola oil

1 cup frozen, diced or chopped onion

1 cup frozen, diced or chopped green bell pepper

1 teaspoon minced garlic

2 cups low-salt tomato sauce*

2 tablespoons Worcestershire sauce

2 tablespoons capers

2 tablespoons distilled white vinegar

3/4 pound ground, white meat only turkey breast

Salt and freshly ground black pepper

Heat the oil in a nonstick skillet over medium-high heat and add the onion, green pepper, garlic and tomato sauce. Cook until the sauce starts to bubble, about 2 to 3 minutes. Add the Worcestershire, capers, vinegar and turkey. Reduce heat to medium and cook gently, breaking up turkey with the edge of a spoon, until the meat is cooked through, about 5 minutes. Add salt and pepper to taste.

Brown Rice

1 package microwaveable brown rice (1 cup cooked rice)

1 tablespoon canola oil

ADVERTISING


Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 cup and reserve remaining rice for another meal. Add oil, salt and pepper to taste. Toss well.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

By participating in online discussions you acknowledge that you have agreed to the Star-Advertiser's TERMS OF SERVICE. An insightful discussion of ideas and viewpoints is encouraged, but comments must be civil and in good taste, with no personal attacks. If your comments are inappropriate, you may be banned from posting. To report comments that you believe do not follow our guidelines, email hawaiiwarriorworld@staradvertiser.com.