Leafy Greens, Brown Rice and Ground Turkey Casserole Recipe

View All Section Pages

 

 

 

 

Ingredients:

• 1 cup brown rice, uncooked
• 1 cup frozen corn
• 1/2 cup low sodium chicken broth
• 1 cup chopped tomatoes
• 1/4 cup diced red pepper
• 1/4 cup diced green pepper
• 12 oz. lean ground turkey (already cooked)
• 3-4 Tbsp. chopped garlic
• 2 cups fresh spinach or kale
• 1 cup low-fat or fat-free cheese

Directions:

1. Heat the ground turkey in a pan and set aside.
2. In a casserole dish (3 qt.), layer all ingredients from rice to the greens in the order listed above.
3. Bake for one hour at 350 degrees.
4. Remove from oven and add cheese to the top.
5. Bake for an additional 20 to 30 minutes.

Nutritional Analysis (per serving; makes six servings):
Calories: 250
Carbohydrates: 30 g
Protein: 15 g
Fat: 6 g (if low-fat cheese was selected)

Recipe provided by Meridan Zerner, Cooper Clinic.