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Turkey-Vegetable Bake

Turkey-Vegetable Bake svg 3E

Recipe Summary

active:

25 minutes

total:

1 hr 10 minutes

Servings:

Weight-reduction arrangement Profile:

Diabetes Acceptable
Egg Free
Coronary heart Wholesome
High-Protein
Low Sodium
Low-Calorie
Nut-Free

Weight-reduction arrangement Records

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Ingredients

Ingredient Pointers

2 cups fresh mushrooms, sliced
¾ cup red or yellow candy pepper, chopped
½ cup onion, chopped
2 cloves garlic, minced
2 tablespoons margarine or vegetable oil unfold
¼ cup all-reason flour
¾ teaspoon salt
½ teaspoon dried thyme, overwhelmed
¼ teaspoon gloomy pepper
2 cups elephantine-free milk
1 (10 ounce) equipment frozen chopped spinach, thawed and effectively drained
2 cups cooked brown or white rice
2 cups cooked turkey or hen, chopped
½ cup finely shredded Parmesan cheese (2 ounces)

Directions

Instructions Pointers

Step 1

In a 12-jog skillet cook and slouch mushrooms, candy pepper, onion and garlic in sizzling butter or oil over medium warmth till soft. Fling in flour, salt, thyme and gloomy pepper. Slowly slouch in milk; cook and slouch till thickened and bubbly. Fling in spinach, rice, turkey and 1/4 cup of the Parmesan cheese.

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Step 2

Spoon mixture into a 2-quart rectangular baking dish. Sprinkle with closing Parmesan cheese. Bake, covered, in a 350 levels F oven for 20 minutes. Declare and bake about 10 minutes extra or till heated thru. Let stand 15 minutes sooner than serving.

Weight-reduction arrangement Info

Serving Dimension:

1 serving

Per Serving:

287 energy; protein 24g; carbohydrates 28g; dietary fiber 3g; sugars 6g; elephantine 8g; saturated elephantine 3g; ldl cholesterol 53mg; sodium 393mg.

Exchanges:

1/2 milk, 1 vegetable, 1 starch, 2 lean protein, 1/2 elephantine