Spoon Simple
Healthy Turkey and Veggie Casserole
Lean ground turkey baked with zucchini, bell peppers, and brown rice in a light tomato sauce. A lighter one-dish casserole the whole family eats.
Prep 15 min
Cook 40 min
Total 55 min
Serves 6
Ingredients
Step 1 — Cook the rice
- 1 cup brown rice (uncooked)
- 2 cups low-sodium chicken broth
Step 2 — Brown the turkey and vegetables
- 1 lb lean ground turkey (93%)
- 1 zucchini (diced)
- 1 red bell pepper (diced)
- 1 small onion (diced)
- 2 garlic cloves (minced)
- 1 tbsp olive oil
Step 3 — Assemble and bake
- 1 can (14 oz) diced tomatoes (no salt added)
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- Salt and pepper to taste
- ½ cup shredded mozzarella
- Fresh basil
Instructions
- 1
Cook the rice
Cook brown rice in low-sodium broth according to package directions until tender. Spread in a greased 9x13 baking dish.
- 2
Brown the turkey and vegetables
Preheat oven to 375°F. Heat oil in a skillet over medium-high heat. Cook turkey until browned, breaking it up. Add onion, bell pepper, and zucchini. Cook 5 minutes until softened. Stir in garlic, tomatoes, Italian seasoning, garlic powder, salt, and pepper. Simmer 3 minutes.
- 3
Assemble and bake
Spoon turkey mixture over rice. Top with mozzarella. Bake 20 minutes until bubbly and cheese is melted. Garnish with fresh basil and serve.
Nutrition per serving: 320 cal · 28g protein · 34g carbs · 8g fat · 4g fiber
For informational purposes only. Not medical or dietary advice. Verify ingredients for allergens, cooking times, and safe internal temperatures before serving.
