Turkey Med Casserole Recipe
Description:
This Turkey Med Casserole is a comforting, nutritious dish made with lean ground turkey, an assortment of vegetables, and a rich, creamy sauce, all topped with a cheesy golden crust. It’s a great way to use leftover turkey from a holiday meal, or simply a healthy, delicious dinner option for the whole family. Perfect for meal prep, this casserole is filling and provides a balanced mix of protein, fiber, and vitamins.
Ingredients:
- 1 lb ground turkey (lean)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 cup carrots, diced
- 1 cup broccoli florets (or peas)
- 1 cup corn kernels (frozen or fresh)
- 1 can (10.5 oz) cream of mushroom soup (or use low-fat version)
- ½ cup sour cream (optional for creamier texture)
- 1 cup shredded cheddar cheese (or your preferred cheese)
- 2 tsp olive oil (for cooking)
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1/2 tsp salt (or to taste)
- 1/4 tsp black pepper
- ½ cup breadcrumbs (optional, for topping)
Instructions:
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Cook the Turkey: In a large skillet, heat the olive oil over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula. Once cooked, remove any excess fat, if necessary.
- Sauté Vegetables: Add the diced onion, minced garlic, carrots, and broccoli to the skillet with the turkey. Sauté for about 5-7 minutes until the vegetables are tender.
- Mix in the Sauce: Add the cream of mushroom soup, sour cream, thyme, oregano, salt, and pepper to the turkey and vegetable mixture. Stir to combine everything well.
- Transfer to Baking Dish: Transfer the mixture into a greased 9×13-inch casserole dish. Spread it out evenly.
- Add Cheese and Topping: Sprinkle the shredded cheese evenly over the casserole. If desired, sprinkle breadcrumbs on top for a crunchy topping.
- Bake: Cover the casserole with foil and bake for 20 minutes. Then, remove the foil and bake for an additional 10-15 minutes, or until the top is golden and bubbly.
- Serve: Let the casserole rest for 5 minutes before serving.
Serving Suggestions:
- Serve this casserole with a simple green salad or steamed vegetables.
- Pair with whole-grain bread or rice for a complete meal.
- For a lighter version, skip the breadcrumbs or cheese topping.
Servings:
This recipe serves 6 people.
Nutritional Information (per serving):
- Calories: 350 kcal
- Protein: 30g
- Fat: 18g
- Saturated fat: 6g
- Carbohydrates: 22g
- Dietary fiber: 4g
- Sugars: 7g
- Sodium: 750mg
- Cholesterol: 90mg
- Vitamin A: 85% DV
- Vitamin C: 50% DV
- Calcium: 15% DV
- Iron: 10% DV
(Note: Nutritional values are approximate and may vary based on ingredient choices and portions.)
Health Benefits:
- Lean Protein: Ground turkey is a great source of lean protein, which helps to build and repair muscles, maintain a healthy immune system, and keep you feeling full longer.
- Vegetable-rich: With broccoli, carrots, and corn, this casserole offers fiber, vitamins A and C, and minerals like potassium and calcium. These nutrients contribute to better digestion, skin health, and immune function.
- Low in Saturated Fat: By using lean ground turkey and minimal cheese, this casserole is lower in saturated fats compared to traditional casseroles made with beef or cream-heavy sauces.
- Calcium and Bone Health: The cheese and vegetables provide calcium, which supports strong bones and teeth.
Cooking Tips:
- Add Variety: You can mix in other vegetables like bell peppers, zucchini, or green beans depending on what you have available or your family’s preferences.
- Make it Dairy-Free: Substitute the cream of mushroom soup for a dairy-free version or make your own sauce with coconut milk and flour. Use a dairy-free cheese substitute if desired.
- Meal Prep: This casserole is perfect for meal prep. You can store leftovers in an airtight container in the fridge for up to 3-4 days or freeze for up to 3 months.
- Use Leftover Turkey: If you have leftover turkey from Thanksgiving or another meal, you can substitute it for the ground turkey in this recipe to save time and reduce food waste.
Q&A for Turkey Med Casserole:
Q: Can I use chicken instead of turkey? A: Yes, you can substitute ground chicken for the ground turkey. Both are lean sources of protein and will work well in this casserole.
Q: Can I make this dish gluten-free? A: Absolutely! Use gluten-free breadcrumbs or skip the breadcrumb topping entirely. You can also check if your cream of mushroom soup is gluten-free, or make your own from scratch using a gluten-free flour.
Q: Can I make this casserole in advance? A: Yes, this casserole can be assembled ahead of time and stored in the refrigerator for 1-2 days before baking. You can also freeze it for up to 3 months and bake it straight from frozen, adding a bit more time to the cooking process.
Q: Can I use frozen vegetables? A: Yes, frozen vegetables are perfectly fine to use! Just make sure to thaw and drain any excess water before mixing them into the casserole.
Enjoy your hearty and nutritious Turkey Med Casserole! It’s a dish that’s simple to prepare, filling, and loved by everyone at the table.