Smoked Turkey, Kale & Rice Bake

3.8

(5)

5 Reviews

This hearty one-skillet dinner is loaded with celery, kale, tomatoes and quick-cooking brown rice. It's easy to make the recipe vegetarian by substituting smoked tofu for the turkey.

Carolyn Casner

Updated on March 28, 2024

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Tested by

EatingWell Test Kitchen

Active Time:

20 mins

Additional Time:

20 mins

Total Time:

40 mins

Servings:

Yield:

6 servings, about 1 1/3 cups each

Nutrition Profile:

Bone-Health Diabetes-Friendly Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Heart-Healthy High-Protein Gluten-Free Low-Calorie

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Ingredients

1 tablespoon extra-virgin olive oil
2 cups thinly sliced leeks, white and light green parts only
1 cup thinly sliced celery
4 cups slivered kale leaves
1 28-ounce can diced tomatoes
1 cup low-fat, no-salt-added cottage cheese
1 cup instant or quick-cooking brown rice
6 ounces smoked turkey breast or smoked tofu, chopped (1 1/2 cups)
¼ cup water
1 teaspoon freshly ground pepper, or to taste
1 cup shredded extra-sharp Cheddar cheese

Directions

Heat oil in a large, broiler-safe skillet over medium-high heat. Add leeks and celery and cook, stirring frequently, until beginning to soften, 2 to 3 minutes. Add kale and tomatoes and cook, stirring, until the kale begins to wilt, 1 to 2 minutes. Stir in cottage cheese, rice, turkey (or tofu), water and pepper. Bring to a simmer. Reduce heat to medium-low, cover and cook for 10 minutes.
Meanwhile, position rack in upper third of oven; preheat broiler.
Stir the rice mixture, increase the heat to medium and cook, uncovered, until most of the liquid has evaporated, 10 to 12 minutes. Spread cheese on top. Broil until the cheese is bubbling, 2 to 3 minutes.

Originally appeared: EatingWell Magazine, November/December 2012; updated March 2023

Nutrition Facts (per serving)

266	Calories
11g	Fat
26g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 1/3 cups
Calories 266
% Daily Value *
Total Carbohydrate 26g	9%
Dietary Fiber 5g	16%
Total Sugars 6g
Protein 18g	36%
Total Fat 11g	14%
Saturated Fat 5g	23%
Cholesterol 33mg	11%
Vitamin A 7703IU	154%
Vitamin C 40mg	44%
Folate 51mcg	13%
Sodium 573mg	25%
Calcium 256mg	20%
Iron 2mg	13%
Magnesium 70mg	17%
Potassium 596mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Smoked Turkey, Kale & Rice Bake

Ingredients

Directions

Nutrition Facts (per serving)

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