Are you searching for a delicious and nutritious dinner option that the whole family will love? Look no further! Our Healthy Turkey Zucchini Rice Casserole is not only packed with flavor, but it’s also a breeze to prepare. This comforting dish combines lean ground turkey, fresh zucchini, and wholesome brown rice, all baked to perfection in a savory tomato sauce. With just 45 minutes from prep to table, you can enjoy a hearty meal that’s as satisfying as it is healthy. Get ready to impress your taste buds and make mealtime exciting again!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 1 lb ground turkey
- 2 cups zucchini, diced
- 1 cup brown rice, cooked
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions
- Preheat your oven to 350°F (175°C). This will ensure that your casserole cooks evenly.
- In a large skillet, heat a splash of olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
- Add the minced garlic to the skillet and cook for an additional 1-2 minutes, stirring frequently to prevent burning.
- Next, add the ground turkey to the skillet. Cook it until it is browned and cooked through, breaking it apart with a wooden spoon as it cooks. This should take about 5-7 minutes.
- Once the turkey is cooked, stir in the diced zucchini and cook for another 3-4 minutes until the zucchini starts to soften.
- In a large mixing bowl, combine the cooked brown rice, can of diced tomatoes (with their juice), Italian seasoning, salt, and pepper. Mix well to combine all the ingredients.
- Pour the turkey and zucchini mixture into the bowl with the rice and tomato mixture. Stir until everything is evenly combined.
- Transfer the entire mixture into a greased 9x13 inch casserole dish, spreading it out evenly.
- Cover the casserole dish with aluminum foil and place it in the preheated oven. Bake for 20 minutes.
- After 20 minutes, remove the foil and bake for an additional 10 minutes to allow the top to brown slightly.
- Once done, remove the casserole from the oven and let it cool for a few minutes before serving. This allows the flavors to meld together.
- Serve warm and enjoy your Healthy Turkey Zucchini Rice Casserole! This dish pairs well with a simple green salad or steamed vegetables.
Tips
- Prep Ahead: To save time, chop your vegetables and cook the brown rice in advance. This way, you can whip up the casserole in no time on busy weeknights.
- Customize Your Veggies: Feel free to add other vegetables you have on hand, such as bell peppers or spinach, to boost the nutrition and flavor of your casserole.
- Season to Taste: Adjust the seasoning according to your preference. If you like a bit of heat, consider adding red pepper flakes or a dash of hot sauce to the mixture.
- Use Leftover Turkey: This recipe is a fantastic way to use up leftover turkey from holiday meals. Just shred or chop it and mix it in!
- Make it Cheesy: For an extra indulgent touch, sprinkle some shredded cheese on top of the casserole before baking for a melty, golden finish.
- Store and Reheat: Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven for a quick and satisfying meal.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 25g
Protein: 20g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 55mg
