Creamy Turkey and Rice Bake

Creamy Turkey and Rice Bake

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From: Diabetic Living Magazine

This family-pleasing casserole features lean turkey tenderloin pieces, brown rice, zucchini, and mushrooms, all baked in a creamy sauce and topped with crunchy crumbs and cheese.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 cup uncooked brown rice
  • 1½ cups water
  • ⅓ cup light cream cheese
  • ½ cup fat-free milk
  • 1 egg
  • ½ cup finely shredded Parmesan cheese (2 ounces)
  • 1 teaspoon dried Italian seasoning, crushed
  • ¾ teaspoon kosher salt
  • 2 tablespoons olive oil
  • 1 medium zucchini, trimmed, halved and thinly sliced
  • 2 cups sliced button mushrooms
  • ½ cup chopped onion
  • 4 cloves garlic, minced
  • 8 ounces turkey breast tenderloin, cut into thin-bite size strips
  • 1 slice whole wheat bread, toasted and processed into crumbs, or ½ cup whole wheat panko bread crumbs
  • Snipped fresh Italian parsley (optional)

Preparation

  • Prep

  • Ready In

  1. In a medium saucepan, combine rice with water. Bring to boiling; reduce heat. Simmer, covered, for 35 to 40 minutes or until tender and liquid is absorbed. Remove from the heat. Add cream cheese; stir until combined. Let stand 5 minutes. Add milk, egg, half of the cheese, Italian seasoning, and salt to rice. Stir to combine; set aside.
  2. Meanwhile, preheat oven to 375°F. In a large skillet, heat 1 tablespoon oil over medium heat. Add zucchini, mushrooms, onion, and garlic. Cook for 6 to 8 minutes or until mushrooms are tender, stirring occasionally. Add zucchini mixture to rice mixture.
  3. In the same skillet, heat 1 teaspoon oil over medium heat. Add turkey and cook for 4 to 5 minutes or until no longer pink, stirring occasionally. Add to rice mixture; stir until combined. Spread mixture evenly in a 2-quart au gratin or rectangular baking dish. In a small bowl combine bread crumbs, remaining Parmesan cheese, and remaining 2 teaspoons oil. Sprinkle over turkey mixture.
  4. Bake, uncovered, about 20 minutes or until heated through and top is golden brown. If desired, top with parsley.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 321 calories; 13 g fat(4 g sat); 2 g fiber; 33 g carbohydrates; 19 g protein; 39 mcg folate; 67 mg cholesterol; 4 g sugars; 336 IU vitamin A; 8 mg vitamin C; 151 mg calcium; 2 mg iron; 382 mg sodium; 488 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 2 lean protein, 2 starch, 1½ fat, ½ vegetables

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