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Easy Turkey, Zucchini & Rice Casserole

Serve up this easy Turkey, Zucchini and Rice Casserole for an easy dinner packed with lean protein and veggies.

Prep Time
10 mins
Cook Time
10 mins
Total Time
48 mins
Servings: 6 Servings
Calories: 2622 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 2 teaspoons olive oil
  • 1 pound extra lean ground turkey
  • ½ onion chopped
  • ¾ teaspoon salt divided
  • ½ teaspoon ground pepper divided
  • 2 portobello mushrooms stems removed & gills scraped, cut into 1-inch pieces
  • 1 ¼ cup chopped zucchini ¾-inch dice
  • 3 large garlic cloves minced
  • ¾ teaspoon dried oregano
  • ¼ teaspoon red pepper flakes
  • 1 28 ounce can crushed tomatoes
  • 1 ¾ cup cooked brown rice
  • ½ cup packed grated Parmesan cheese, divided
  • ¼ cup minced flat-leaf parsley divided

Instructions

    Cup of Yum
  1. Preheat the oven to 350 degrees F. Lightly coat a 8- by 12-inch or 2 quart baking dish with cooking spray.
  2. Heat the olive oil in a large nonstick skillet set over medium-high heat. Add the ground turkey, onions, ½ teaspoon salt and ¼ teaspoon ground pepper. Cook, breaking up the turkey with a wooden spoon, until the turkey is browned.
  3. Stir in the mushrooms, zucchini, garlic, oregano and red pepper flakes, and cook until the vegetables are starting to soften, 3 to 4 minutes.
  4. Stir in the crushed tomatoes and the remaining ¼ teaspoon salt and ¼ teaspoon ground pepper. Bring the mixture to a boil, then reduce heat and simmer for 10 minutes, stirring occasionally.
  5. Stir in the rice, ¼ cup Parmesan cheese and 3 tablespoons parsley.
  6. Transfer the mixture to the prepared baking dish. Sprinkle the remaining ¼ cup Parmesan cheese on top and bake until the casserole is bubbling and the cheese is melted and starting to brown, about 20 minutes.
  7. Sprinkle with the remaining parsley. Serve.

Notes

Nutrition Information

Serving 1Cup Calories 262.2kcal (13%) Carbohydrates 27.3g (9%) Protein 25.1g (50%) Fat 6.8g (10%) Saturated Fat 2.4g (12%) Cholesterol 48.6mg (16%) Sodium 642.9mg (27%) Fiber 5.3g (21%) Sugar 7.2g (14%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 2622

% Daily Value*

Serving 1Cup
Calories 262.2kcal 13%
Carbohydrates 27.3g 9%
Protein 25.1g 50%
Fat 6.8g 10%
Saturated Fat 2.4g 12%
Cholesterol 48.6mg 16%
Sodium 642.9mg 27%
Fiber 5.3g 21%
Sugar 7.2g 14%

* Percent Daily Values are based on a 2,000 calorie diet.