Teriyaki Turkey, Rice and Vegetable Casserole Recipe

4.60 from 5 votes

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

Cook Time35

Total Time50

Course: Entrees

Cuisine: Japanese

Keyword: Healthy Dinner Recipes

Servings: 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

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