Name: Creamy Turkey and Rice Bake
Prep time: 15 min
Total time: 70 min
Ingredients: 1 cup uncooked brown rice; 1.5 cups water; 0.33333334326744 cup light cream cheese; 0.5 cup fat-free milk; 1 egg; 0.5 cup finely shredded Parmesan cheese (2 ounces); 1 teaspoon dried Italian seasoning, crushed; 0.75 teaspoon kosher salt; 2 tablespoons olive oil; 1 medium zucchini, trimmed, halved and thinly sliced; 2 cups sliced button mushrooms; 0.5 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 1/2 cup whole wheat panko bread crumbs; 1 teaspoon Snipped fresh Italian parsley

Creamy Turkey and Rice Bake

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.

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

15 mins

Additional Time:

55 mins

Total Time:

1 hrs 10 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 cup uncooked brown rice
1 ½ 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 1/2 cup whole wheat panko bread crumbs
1 teaspoon Snipped fresh Italian parsley

Directions

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.
Meanwhile, preheat oven to 375 degrees 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.
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.
Bake, uncovered, about 20 minutes or until heated through and top is golden brown. If desired, top with parsley.

Nutrition Facts (per serving)

321	Calories
13g	Fat
33g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 321
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 3g	9%
Total Sugars 4g
Protein 19g	38%
Total Fat 13g	17%
Saturated Fat 4g	22%
Cholesterol 67mg	22%
Vitamin A 336IU	7%
Vitamin C 8mg	9%
Folate 39mcg	10%
Sodium 382mg	17%
Calcium 151mg	12%
Iron 2mg	8%
Magnesium 71mg	17%
Potassium 488mg	10%

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.