Tuesday, November 30, 2010

Leftovers are Nice with Turkey and Rice



Following Thanksgiving, one thing that is always guaranteed is leftovers. Leftovers are great for a day or two but you can only eat so many turkey sandwiches. This year I decided to make a new dish using the leftover smoked turkey meat. I thought about turkey enchiladas or turkey pot pie, but I finally decided on a recipe for Turkey and Wild Rice Casserole. The one-dish meal combines turkey, brown rice, wild rice, and veggies in a light creamy alfredo sauce. I'm not sure if it had something to do with the smoked turkey, but this dish was full of flavor and a great change from typical Thanksgiving food. It was also pretty filling because of the combination of whole grains and lean protein. Add a tossed salad and dinner is served.

Turkey and Wild Rice Casserole
Adapted from Eat Better America
serves 8

Ingredients
5 cups water
3/4 cup uncooked long-grain brown rice
3/4 cup uncooked wild rice
10 0z. (or 1 cup + 2 tbsp) light Alfredo sauce (I used Classico Light Alfredo Sauce)
1 cup 0% fat-free greek yogurt
1/2 cup fat-free chicken broth
1/4 cup grated Parmesan cheese
1/4 tsp dried thyme
1/4 tsp pepper
4 cups cut-up cooked turkey breast
1 bag (12 oz.) Green Giant Valley Fresh Steamers frozen mixed vegetables
1/2 cup bread crumbs (I put one slice light whole-wheat bread in the food processor)
1 tsp olive oil

  1. In a large sauce pan, heat water, brown rice, and wild rice to boiling. Reduce heat; cover and simmer 40 to 50 minutes or until rice is tender. Drain if necessary.
  2. Heat oven to 350 degrees. Spray a 9x13 baking dish with cooking spray.
  3. In a very large bowl, mix Alfredo sauce, yogurt, broth, Parmesan, thyme, and pepper until well mixed.
  4. Stir in rice mixture, turkey, and vegetables. Spoon into baking dish.
  5. In a small bowl, mix bread crumbs with olive oil; sprinkle over turkey mixture.
  6. Bake uncovered 40 to 50 minutes or until edges are bubbly and bread crumbs are lightly browned.
Nutrition: 274 calories, 35g carbohydrate, 22g protein, 5g fat, 3g fiber, 5 weight watchers points

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Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.

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