Homemade teriyaki sauce is a thing of legend at our house. Teriyaki meatballs are requested for birthday dinners and the sauce, when mixed into a ground turkey and edamame filling, actually inspires my kids to request endive boats. That’s not something I ever thought would happen!
Several months ago, I made a Greek Turkey, Rice & Feta Casserole that made me realize that rice-based casseroles don’t need to have anything to do with cans of cream of mushroom soup. To my tastebuds, they taste better when filled with fresh veggies and a light sauce, letting the nuttiness of the brown rice shine through.
This casserole works just as well with leftover brown rice (though not more a day old) as with freshly made rice. The sauce helps to plump up any kernels of rice that may have started to firm up in the fridge over night. So, whenever you’re making brown rice as a side dish, make a little extra so you can use the leftovers in this casserole the following day.
While the turkey and veggies are cooking, do a little multi-tasking. It’s the perfect time to whisk the sauce ingredients together and set it on the stovetop to simmer. By the time the turkey is ready, the sauce will be thickened just enough to pour over the mixture.
In this version, I used broccoli, red bell pepper and Napa cabbage, but other combinations of vegetables would work well, too. Think mushrooms, baby corn, water chestnuts, carrots or celery. Mix and match, and whip up a casserole that will suit your family’s tastes.
Other healthy ground turkey recipes:
Cookin’ Canuck’s Italian Turkey Meatballs in Tomato Sauce
Cookin’ Canuck’s Turkey Taco Twice-Baked Potatoes
The Iron You’s Green Goddess Turkey Burgers
Mealtime’s Healthy Turkey Chili for One or Two
Dish Tales’ Red Cabbage Wraps
Teriyaki Turkey, Rice and Vegetable Casserole Recipe
|Serving Size||1 cup ||
|Amount Per Serving||As Served|
|Calories 266kcal Calories from fat 95|
|% Daily Value|
|Total Fat 11g||17%|
|Saturated Fat 2g||10%|
|Dietary Fiber 2g||8%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|
This hearty casserole incorporates a low sugar teriyaki sauce with brown rice, turkey and vegetables for a healthy meal that the whole family will love.
- 2 tsp canola oil
- 1 lb. ground turkey
- 1/2 onion, chopped
- 1 tbsp minced ginger
- 2 garlic cloves, minced
- 2 cups broccoli florets
- 1 red bell pepper, diced
- 1/2 Napa cabbage, thinly sliced
- 2 cups cooked brown rice
- 2 tbsp minced flat-leaf parsley
- 1/2 tsp toasted sesame seeds
- 1/3 cup rice vinegar
- 1/3 cup water
- 1/4 cup soy sauce
- 2 tbsp brown sugar
- 1 tbsp canola oil
- 1 tbsp all-purpose flour
- 2 tsp minced ginger
- 1 garlic clove, minced
- Preheat the oven to 350 degrees F. Lightly coat a 2-quart baking dish with cooking spray.
- Heat the canola oil in a large nonstick skillet set over medium-high heat. Add the ground turkey and onion. Cook, breaking up the turkey with a wooden spoon, until the turkey is cooked through, about 5 minutes.
- Stir in the ginger and garlic, and cook for 1 minute.
- Add the broccoli, red bell pepper and Napa cabbage. Cook until the vegetables are just tender, 4 to 5 minutes. Add the cooked rice and sauce, and stir to combine. Transfer the mixture to the prepared baking dish.
- Cover and bake until heated through, about 15 minutes. Garnish with parsley and sesame seeds. Serve.
- In a small saucepan set over medium heat, whisk together all of the sauce ingredients. Bring to a boil, then simmer until the sauce is thickened, about 5 minutes.
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