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Smoked Turkey, Kale & Rice Bake

:  November/December 2012

Your rating: None Average: 3.7 (33 votes)

This hearty one-skillet dinner is loaded with celery, kale, tomatoes and quick-cooking brown rice. It’s easy to make the recipe vegetarian by substituting smoked tofu for the turkey.


Smoked Turkey, Kale & Rice Bake Recipe

Makes: 6 servings, about 1 1/3 cups each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low saturated fat | Low cholesterol | High potassium | High calcium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 cups thinly sliced leeks, white and light green parts only
  • 1 cup thinly sliced celery
  • 4 cups slivered kale leaves
  • 1 28-ounce can diced tomatoes
  • 1 cup low-fat, no-salt-added cottage cheese
  • 1 cup instant or quick-cooking brown rice
  • 6 ounces smoked turkey breast or smoked tofu, chopped (1 1/2 cups)
  • 1/4 cup water
  • 1 teaspoon freshly ground pepper, or to taste
  • 1 cup shredded extra-sharp Cheddar cheese

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Preparation

  1. Heat oil in a large, ovenproof skillet over medium-high heat. Add leeks and celery and cook, stirring frequently, until beginning to soften, 2 to 3 minutes. Add kale and tomatoes and cook, stirring, until the kale begins to wilt, 1 to 2 minutes. Stir in cottage cheese, rice, turkey (or tofu), water and pepper. Bring to a simmer. Reduce heat to medium-low, cover and cook for 10 minutes.
  2. Meanwhile, position rack in upper third of oven; preheat broiler.
  3. Stir the rice mixture, increase the heat to medium and cook, uncovered, until most of the liquid has evaporated, 10 to 12 minutes. Spread cheese on top. Broil until the cheese is bubbling, 2 to 3 minutes.

Nutrition

Per serving: 266 calories; 11 g fat ( 5 g sat , 4 g mono ); 33 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 18 g protein; 4 g fiber; 605 mg sodium; 596 mg potassium.

Nutrition Bonus: Vitamin A (147% daily value), Vitamin C (60% dv), Calcium (26% dv), Magnesium (18% dv), Potassium (17% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 2 1/2 vegetable, 1 1/2 lean meat, 1/2 high-fat meat, 1/2 fat


More From EatingWell

Recipe Categories

Style/Theme
One dish meals
Budget
Casserole
Type of Dish
Main dish, combination meal
Main dish, poultry
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
45 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High potassium
Gluten free
Servings
6
Main Ingredient
Turkey
Vegetarian, soy
Preparation/ Technique
Broil
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Publication
November/December 2012
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