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5 from 1 vote

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.
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Entrees
Cuisine: Japanese
Keyword: Healthy Dinner Recipes
Servings: 6 Servings
Calories: 255kcal

Ingredients

The sauce:

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