1/2 c. each sliced carrot, sliced mushrooms, and diced onion
2 tsp. butter
1 sm. garlic clove, minced
1 1/2 c. water
2 oz. uncooked instant rice
1 packet instant chicken broth and seasoning mix
1 tsp. browning sauce
1/4 lb. skinned and boned cooked turkey, cubed

Microwave method: In 1 quart microwavable casserole combine vegetables, butter and garlic; stir well to thoroughly combine. Cover with vented plastic wrap and microwave on High (100%) for 2 minutes. Add remaining ingredients except turkey and stir to combine. Cover with vented plastic wrap and microwave on High for 8 minutes until rice is tender, stirring once halfway through cooking. Add turkey and stir to combine. Microwave on High for 2 minutes until heated through. Let stand for 2 minutes.

Conventional method: In 10 inch nonstick skillet melt butter; add vegetables and garlic and saute over medium-high heat, stirring frequently, until vegetables are tender, 6 to 8 minutes. Add remaining ingredients except turkey; stir to combine and bring mixture to a boil. Reduce heat to low, cover, and let simmer until rice is tender and flavors blend, about 15 minutes. Add turkey and stir to combine; cook until heated through, about 5 minutes longer. Makes 2 servings.

Each serving provides: 2 Protein Exchanges; 1 Bread Exchange; 1 1/2 Vegetable Exchanges; 1 Fat Exchange; 5 Optional Calories.

Per serving: 278 calories; 21 g protein; 7 g fat; 32 g carbohydrate; 39 mg calcium; 616 mg sodium; 44 mg cholesterol; 1 g dietary fiber (this figure does not include instant rice; nutrition analysis not available).