0 from 15 votes
Teriyaki Turkey, Rice and Vegetable Casserole Recipe
This hearty casserole incorporates a low sugar teriyaki sauce with brown rice, turkey and vegetables for a healthy meal that the whole family will love.
Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 6 Servings
Calories: 255 kcal
Course:
Main Course
Cuisine:
Japanese
Ingredients
- 2 teaspoons canola oil
- 1 pound ground turkey
- ½ onion chopped
- 1 tablespoon minced ginger
- 2 garlic cloves minced
- 2 cups broccoli florets
- 1 red bell pepper diced
- ½ Napa cabbage thinly sliced
- 2 cups cooked brown rice
- 2 tablespoon minced flat-leaf parsley
- ½ teaspoon toasted sesame seeds
The sauce:
- ⅓ cup rice vinegar
- ⅓ cup water
- ¼ cup soy sauce
- 2 tablespoons brown sugar
- 1 tablespoon canola oil
- 1 tablespoon all-purpose flour
- 2 teaspoon minced ginger
- 1 garlic clove minced
Instructions
- Preheat the oven to 350 degrees F. Lightly coat a 2-quart baking dish with cooking spray.
- Heat the canola oil in a large nonstick skillet set over medium-high heat. Add the ground turkey and onion. Cook, breaking up the turkey with a wooden spoon, until the turkey is cooked through, about 5 minutes.
- Stir in the ginger and garlic, and cook for 1 minute.
- Add the broccoli, red bell pepper and Napa cabbage. Cook until the vegetables are just tender, 4 to 5 minutes. Add the cooked rice and sauce, and stir to combine. Transfer the mixture to the prepared baking dish.
- Cover and bake until heated through, about 15 minutes. Garnish with parsley and sesame seeds. Serve.
Cup of Yum
The Sauce:
- In a small saucepan set over medium heat, whisk together all of the sauce ingredients. Bring to a boil, then simmer until the sauce is thickened, about 5 minutes.
Cup of Yum
Notes
Nutrition Information
Calories
255kcal
(13%)
Carbohydrates
28g
(9%)
Protein
23g
(46%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
42mg
(14%)
Sodium
600mg
(25%)
Potassium
632mg
(18%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Vitamin A
1180IU
(24%)
Vitamin C
75.6mg
(84%)
Calcium
92mg
(9%)
Iron
1.8mg
(10%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 255
% Daily Value*
| Calories | 255kcal | 13% |
| Carbohydrates | 28g | 9% |
| Protein | 23g | 46% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 42mg | 14% |
| Sodium | 600mg | 25% |
| Potassium | 632mg | 13% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 1180IU | 24% |
| Vitamin C | 75.6mg | 84% |
| Calcium | 92mg | 9% |
| Iron | 1.8mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.