Veggies and Turkey Rice Casserole

Recipe Classifications

Cuisine:

American

Meal:

Dinner

Diet:

Gluten-Free, Dairy-Free, Kid-Friendly, Anti-Inflammatory Diet

Rainbow:

Brown / White, Green, Orange / Yellow

Freezes well:

Yes

Prep Time  (total time):

Under 15 Minutes  (Under 30 Minutes)

Nothing feels like home like a good ‘ol casserole. This veggies and turkey rice casserole is a healthy, comforting dish your whole family would love.

Instead of loading this recipe with processed ingredients, we’ll be packing this casserole with lean protein and lots of vegetables. Broccoli is a source of antioxidants that prevent illnesses or diseases like mental decline and cancer. Brussel sprouts are high in vitamin C and K, important for immunity, metabolism, and the circulatory system. Spinach, on the one hand, is beneficial to controlling oxidative stress and blood pressure. It’s also known as advantageous to eye health, immunity, pregnancy, and cancer prevention. Lastly, bell peppers have anti-inflammatory properties, and carrots lower cholesterol levels. You might be overloading with information after reading all those, so there shouldn’t be any doubt that this casserole is nutritious and good for you. 

Any healthier rice alternative like quinoa, barley, and shirataki rice will work with this recipe. However, we chose brown rice because it’s the closest thing to white rice. Plus, this whole grain is suitable for weight loss and favorable to heart health. 

Veggies and Turkey Rice Casserole

Veggies and Turkey Rice Casserole Options

Cook the brown rice ahead of time so it won’t be time-consuming to make the veggies and turkey rice casserole. If turkey isn’t accessible to you, feel free to use chicken instead. Typical casseroles include canned cream of mushroom, but incorporate fresh mushrooms since we’re going for the healthy route. If you want a creamy non-dairy casserole, coconut milk is an alternative. 

Veggies and Turkey Rice Casserole

When your family is craving a filling and uplifting meal, this veggies and turkey rice casserole are the way to go. No need to worry about bad carbs and calories. It’s easy to put together, delicious, and beneficial to your well-being. 

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Note:

The casserole freezes well in the fridge for up to 2 months, so you might want to include this recipe in your meal planning. Check the recipe notes for the instructions. Comment down below your thoughts on this recipe. We’re excited to see you try our recipes and open to suggestions. 

Veggies and Turkey Rice Casserole

Looking for a healthy and comforting dinner to cook for your family? Make this Veggies and Turkey Rice Casserole for a filling, gluten-free, tasty, and nutritious meal. This freezes well up to 2 months so it's perfect for meal planning.
Course Dinner
Cuisine American
Keyword dairy-free, gluten free
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4
Calories 460kcal

Ingredients

  • 3/4 cup coconut aminos
  • 1/2 cup water
  • 1/4 cup brown sugar
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon minced garlic
  • 2 tablespoons arrowroot starch
  • 2 tablespoons water
  • 1 white onion
  • 1 pound boneless skinless turkey breasts
  • 2 ounces broccoli
  • 2 ounces brussel sprouts
  • 1 ounce spinach
  • 2 ounces bell pepper
  • 2 ounces carrots
  • 3 cups cooked brown rice

Instructions

  • Preheat oven to 350° F. Spray a 9×13-inch baking pan with non-stick spray.
  • Combine coconut aminos, ½ cup water, brown sugar, ginger and garlic in a small saucepan and cover. Bring to a boil over medium heat. Remove lid and cook for one minute once boiling.
  • Meanwhile, stir together the arrow root starch and 2 tablespoons of water in a separate dish until smooth. Once sauce is boiling, add mixture to the saucepan and stir to combine. Cook until the sauce starts to thicken then remove from heat.
  • Place the turkey breasts in the prepared pan. Pour one cup of the sauce over top of turkey. Place turkey in oven and bake 20 minutes or until cooked through. Remove from oven and shred turkey in the dish using two forks.
  • Meanwhile, blanch the vegetables in boiling water for only a minute.
  • Add the cooked vegetables and cooked rice to the casserole dish with the turkey. Add most of the remaining sauce, reserving a bit to drizzle over the top when serving. Gently toss everything together in the casserole dish until combined. Return to oven and cook 10 minutes. Remove from oven and let stand 5 minutes before serving. Drizzle each serving with remaining sauce. Enjoy!

Notes

  1. For the Anti-histamine diet, modify: Replace the spinach with kale. 
  2. Corn starch can be used in place of arrowroot starch. 
  3. To Freeze: Prepare casserole up until baking point. Do not bake. Store it in a tight lid container or cover the pan with foil. Place in freezer. Stays good frozen for 2 months. To heat, place pan or container in the fridge to thaw for 24 hours then bake as directed.

Nutrition

Calories: 460kcal | Carbohydrates: 68g | Protein: 39g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 94mg | Sodium: 1111mg | Potassium: 394mg | Fiber: 5g | Sugar: 16g | Vitamin A: 3672IU | Vitamin C: 48mg | Calcium: 87mg | Iron: 4mg

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Mike

Mike

Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.
 

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