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    Home » Entrees » Poultry Recipes

    Teriyaki Turkey, Rice and Vegetable Casserole Recipe

    Published: Sep 2, 2015 · Modified: May 26, 2019 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 24 Comments

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    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.
    Teriyaki Turkey, Rice and Vegetable Casserole...A healthy dinner that the whole family will love! 256 calories and 7 Weight Watchers PP | cookincanuck.com #recipe

    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.

    Teriyaki Turkey, Rice and Vegetable Casserole...A healthy dinner that the whole family will love! 256 calories and 7 Weight Watchers PP | cookincanuck.com #recipe

    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.

    Teriyaki Turkey, Rice and Vegetable Casserole...A healthy dinner that the whole family will love! 256 calories and 7 Weight Watchers PP | cookincanuck.com #recipeIn 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:

    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

    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.
    5 from 1 vote
    Print Pin Share by Text Rate
    Course: Entrees
    Cuisine: Japanese
    Keyword: Healthy Dinner Recipes
    Prep Time: 15 minutes
    Cook Time: 35 minutes
    Total Time: 50 minutes
    Servings: 6 Servings
    Calories: 255kcal
    Author: Dara Michalski | Cookin' Canuck

    Ingredients

    • 2 teaspoons canola oil
    • 1 pound ground turkey
    • ½ onion chopped
    • 1 tablespoon minced ginger
    • 2 garlic cloves minced
    • 2 cups broccoli florets
    • 1 red bell pepper diced
    • ½ Napa cabbage thinly sliced
    • 2 cups cooked brown rice
    • 2 tablespoon minced flat-leaf parsley
    • ½ teaspoon toasted sesame seeds

    The sauce:

    • ⅓ cup rice vinegar
    • ⅓ cup water
    • ¼ cup soy sauce
    • 2 tablespoons brown sugar
    • 1 tablespoon canola oil
    • 1 tablespoon all-purpose flour
    • 2 teaspoon minced ginger
    • 1 garlic clove minced
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    Instructions

    • 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.

    The Sauce:

    • 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.

    Notes

    Weight Watchers Points: 7 (Points+), 5 (Old Points)

    Nutrition

    Calories: 255kcal | Carbohydrates: 28g | Protein: 23g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 42mg | Sodium: 600mg | Potassium: 632mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1180IU | Vitamin C: 75.6mg | Calcium: 92mg | Iron: 1.8mg
    Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

    Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

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      Reader Interactions

      Comments

      1. Andrea

        October 24, 2017 at 1:12 pm

        I've made this a number of times, but I simplify the last step. Once the turkey and veggies are cooked and the rice is cooked, I just toss it all together in the frying pan I did the turkey in. The baking part just seems to be mostly to reheat everything once it's put together, so I just skip that step. I also add some siracha - although my kids aren't into spicy things, even they appreciate it.

        Reply
      2. Jojo

        September 17, 2015 at 9:56 pm

        Absolutely lovin it!! Made it for the family tonight... What a hit! Keep the recipes commin!!!

        Reply
      3. kelley

        September 12, 2015 at 8:10 am

        Love this, Dara! I too prefer a casserole with a light sauce that isn't too heavy. I'm not big on brown rice (I don't digest it very well) but am pretty sure my family would love this if I subbed out for white rice. LOVE the flavors.

        Reply
      4. Colleen (Souffle Bombay)

        September 04, 2015 at 6:19 am

        This looks SO good! Hold the peppers and I am all over it! What a vibrant dish! I think I (and a lot of others) need to use rice more often for composed dishes, vs a side. Thanks for the inspiration!

        Reply
      5. Lisa @ Panning The Globe

        September 03, 2015 at 12:33 pm

        So funny about the cream of mushroom soup - I think casseroles do have have that reputation, but I agree that they can be full of fresh ingredients and still comforting and delicious. This one looks so healthy and tasty!

        Reply
      6. eat good 4 life

        September 03, 2015 at 10:06 am

        So full or hearthy healthy ingredient. My family would love this recipe for sure!

        Reply
      7. Lora @cakeduchess

        September 03, 2015 at 4:08 am

        I am always looking for new ideas for ground turkey. My kids are crazy about Asian recipes. This is something so flavorful and fun and I'm going to put this on the menu next week!

        Reply
      8. Mitch

        September 03, 2015 at 12:18 am

        Have been trying to get in shape and this is sure a perfect meal 🙂 Thanks for sharing the recipe.

        Reply
      9. Ginny McMeans

        September 02, 2015 at 7:48 pm

        This is a beautiful recipe and I love your teriyaki sauce with brown rice and all those vegetables.

        Reply
      10. Justine | Cooking and Beer

        September 02, 2015 at 4:46 pm

        You've got the perfect stash of ground turkey recipes! Excuse me while I collect ALL of them! Yummmmmmmm, this casserole just looks soooo perfect. <3

        Reply
      11. Kacey @ The Cookie Writer

        September 02, 2015 at 9:16 am

        Dara, this looks amazing!! I used to have an aversion to teriyaki sauce (my dad bought this cheap stove-top meal and the smell was awful!!!) but this sounds so good I bet I would have no issues at all! Lentils would be my substitution for a vegetarian version 🙂

        Reply
      12. Maria

        September 02, 2015 at 9:07 am

        So many of my favorite things in one yummy casserole. Looks awesome!

        Reply
      13. Martha @ A Family Feast

        September 02, 2015 at 8:59 am

        I'm so with you about the canned soups! Everything tastes so much better cooked from scratch - like this delicious casserole. So healthy with great flavors!

        Reply
      14. Des @ Life's Ambrosia

        September 02, 2015 at 8:43 am

        Shut the front door! You made your own teriyaki sauce?!? I love it!! My family loves teriyaki but I have never thought to make it homemade before. I am definitely going to have to try this!

        Reply
      15. Carolyn

        September 02, 2015 at 7:58 am

        This looks so chock full of goodness....I wonder if I can make it with cauliflower rice?

        Reply
        • Dara

          September 02, 2015 at 8:40 am

          I don't see why not! If you try it, let me know how it turns out.

          Reply
      16. Megan {Country Cleaver}

        September 02, 2015 at 7:36 am

        Now this is a casserole I can get behind!!! It's got so much flavor behind it Dara! Wowzer!

        Reply
        • Dara

          September 02, 2015 at 8:40 am

          Thanks so much, Megan! The teriyaki sauce makes anytime taste good.

          Reply
      17. Patricia Miller

        September 02, 2015 at 7:10 am

        Looks good! When do you add the rice to the mixture - before or after it's baked?

        Reply
        • Dara

          September 02, 2015 at 8:39 am

          Sorry about that, Patricia! The recipe has been fixed now - the rice and sauce should be added to the vegetable and turkey before baking. I hope you enjoy it!

          Reply
      18. Chandra@The Plaid & Paisley Kitchen

        September 02, 2015 at 7:04 am

        I totally agree about the can of soup. I love rice and I like for the nutty flavor of the brown rice to show through!

        Reply
        • Dara

          September 02, 2015 at 8:41 am

          You said it, Chandra! No cans of soup near my casseroles, please. 🙂

          Reply
      19. Beth

        September 02, 2015 at 6:41 am

        Oh gosh! I came for the casserole recipe but I also need to get that italian meatball recipe, yum!! I think I just got next week's menu planned!

        Reply
        • Dara

          September 02, 2015 at 8:42 am

          LOL. Those Italian meatballs disappeared within minutes at my house, Beth. I hope you have a chance to try them!

          Reply

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