1. Coat a medium saucepan with cooking spray, and place over medium-high heat until hot. Add turkey, green onions, and carrot to pan; sauté 3 minutes.
2. Add milk and soup, stirring well; bring mixture to a boil. Stir in rice; bring to a boil. Cover, reduce heat to medium-low, and simmer 5 minutes or until rice is tender. Stir in pepper.
carbo rating: 16