Name: Turkey-Vegetable Bake
Prep time: 25 min
Total time: 70 min
Ingredients: 2 cups fresh mushrooms, sliced; 0.75 cup red or yellow sweet pepper, chopped; 0.5 cup onion, chopped; 2 cloves garlic, minced; 2 tablespoons margarine or vegetable oil spread; 0.25 cup all-purpose flour; 0.75 teaspoon salt; 0.5 teaspoon dried thyme, crushed; 0.25 teaspoon black pepper; 2 cups fat-free milk; 1 (10 ounce) package frozen chopped spinach, thawed and well drained; 2 cups cooked brown or white rice; 2 cups cooked turkey or chicken, chopped; 0.5 cup finely shredded Parmesan cheese (2 ounces)

Turkey-Vegetable Bake

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Need to use up leftover turkey from the holidays? Make this low fat casserole. It's made with brown rice and lots of vegetables.

EatingWell Test Kitchen

Updated on October 4, 2018

Prep Time:

25 mins

Additional Time:

45 mins

Total Time:

1 hrs 10 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Heart Healthy High-Protein Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

2 cups fresh mushrooms, sliced
¾ cup red or yellow sweet pepper, chopped
½ cup onion, chopped
2 cloves garlic, minced
2 tablespoons margarine or vegetable oil spread
¼ cup all-purpose flour
¾ teaspoon salt
½ teaspoon dried thyme, crushed
¼ teaspoon black pepper
2 cups fat-free milk
1 (10 ounce) package frozen chopped spinach, thawed and well drained
2 cups cooked brown or white rice
2 cups cooked turkey or chicken, chopped
½ cup finely shredded Parmesan cheese (2 ounces)

Directions

In a 12-inch skillet cook and stir mushrooms, sweet pepper, onion and garlic in hot butter or oil over medium heat until tender. Stir in flour, salt, thyme and black pepper. Slowly stir in milk; cook and stir until thickened and bubbly. Stir in spinach, rice, turkey and 1/4 cup of the Parmesan cheese.
Spoon mixture into a 2-quart rectangular baking dish. Sprinkle with remaining Parmesan cheese. Bake, covered, in a 350 degrees F oven for 20 minutes. Uncover and bake about 10 minutes more or until heated through. Let stand 15 minutes before serving.

Nutrition Facts (per serving)

287	Calories
8g	Fat
28g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 287
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 3g	11%
Total Sugars 6g
Protein 24g	48%
Total Fat 8g	10%
Saturated Fat 3g	15%
Cholesterol 53mg	18%
Sodium 393mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.