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


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


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.

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