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Ingredients
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1 cup uncooked brown rice
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1 ½ cups water
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⅓ cup light cream cheese
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½ cup fat-free milk
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1 egg
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½ cup finely shredded Parmesan cheese (2 ounces)
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1 teaspoon dried Italian seasoning, crushed
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¾ teaspoon kosher salt
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2 tablespoons olive oil
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1 medium zucchini, trimmed, halved and thinly sliced
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2 cups sliced button mushrooms
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½ cup chopped onion
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4 cloves garlic, minced
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8 ounces turkey breast tenderloin, cut into thin-bite size strips
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1 slice whole wheat bread, toasted and processed into crumbs, or 1/2 cup whole wheat panko bread crumbs
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1 teaspoon Snipped fresh Italian parsley
Directions
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In a medium saucepan, combine rice with water. Bring to boiling; reduce heat. Simmer, covered, for 35 to 40 minutes or until tender and liquid is absorbed. Remove from the heat. Add cream cheese; stir until combined. Let stand 5 minutes. Add milk, egg, half of the cheese, Italian seasoning, and salt to rice. Stir to combine; set aside.
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Meanwhile, preheat oven to 375 degrees F. In a large skillet, heat 1 tablespoon oil over medium heat. Add zucchini, mushrooms, onion, and garlic. Cook for 6 to 8 minutes or until mushrooms are tender, stirring occasionally. Add zucchini mixture to rice mixture.
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In the same skillet, heat 1 teaspoon oil over medium heat. Add turkey and cook for 4 to 5 minutes or until no longer pink, stirring occasionally. Add to rice mixture; stir until combined. Spread mixture evenly in a 2-quart au gratin or rectangular baking dish. In a small bowl combine bread crumbs, remaining Parmesan cheese, and remaining 2 teaspoons oil. Sprinkle over turkey mixture.
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Bake, uncovered, about 20 minutes or until heated through and top is golden brown. If desired, top with parsley.
Nutrition Facts (per serving)
321 | Calories |
13g | Fat |
33g | Carbs |
19g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 cup | |
Calories 321 | |
% Daily Value * | |
Total Carbohydrate 33g | 12% |
Dietary Fiber 3g | 9% |
Total Sugars 4g | |
Protein 19g | 38% |
Total Fat 13g | 17% |
Saturated Fat 4g | 22% |
Cholesterol 67mg | 22% |
Vitamin A 336IU | 7% |
Vitamin C 8mg | 9% |
Folate 39mcg | 10% |
Sodium 382mg | 17% |
Calcium 151mg | 12% |
Iron 2mg | 8% |
Magnesium 71mg | 17% |
Potassium 488mg | 10% |
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.