Leafy Greens, Brown Rice and Ground Turkey Casserole Recipe
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Ingredients:
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1 cup brown rice, uncooked
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1 cup frozen corn
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1/2 cup low sodium chicken broth
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1 cup chopped tomatoes
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1/4 cup diced red pepper
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1/4 cup diced green pepper
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12 oz. lean ground turkey (already cooked)
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3-4 Tbsp. chopped garlic
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2 cups fresh spinach or kale
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1 cup low-fat or fat-free cheese
Directions:
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Heat the ground turkey in a pan and set aside.
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In a casserole dish (3 qt.), layer all ingredients from rice to the greens in the order listed above.
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Bake for one hour at 350 degrees.
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Remove from oven and add cheese to the top.
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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.