September 22, 2020

Recipe: Creamy Turkey and Vegetable Casserole

A lighter, delicious and satisfying dish

turkey vegetable casserole

Looking for a creamy, satisfying dinner of turkey, vegetables and fresh herbs — but without fat and calories? This lighter casserole offers turkey in a medley of potatoes, zucchini, carrots, onions and various peppers but is made creamy with lower fat dairy blended with chicken broth. Your family will love it.

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Ingredients

1 lb turkey tenderloin slices cut into 2-inch pieces
3 tablespoons all purpose gluten-free flour
2 tablespoons olive oil
5 small red potatoes quartered
1 zucchini, cut up into 1-inch cubes
1 red pepper, cut into 1-inch pieces
1 green pepper, cut into 1-inch pieces
1 cup carrots, thinly sliced
1 onion, chopped
3 cloves garlic, finely chopped
1 teaspoon thyme
½ cup fresh flat leaf parsley, finely chopped
¼ teaspoon black pepper
1 cup gluten-free chicken broth
1 cup skim or 1% milk

Preparation

1. Place turkey pieces and flour in a plastic bag and shake to coat.
2. Put turkey, oil, potatoes, zucchini, peppers, carrots, onion, garlic, thyme and black pepper in a large casserole.
3. Bake in a 400˚F oven uncovered for 20 to 25 minutes, stirring 1 to 2 times.
4. Add broth and milk and cook covered for another 10 to 15 minutes or until turkey and vegetables are tender. Stir in finely chopped fresh flat leaf parsley and serve.

Nutrition information

Makes 4 servings.

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Nutrition information (per serving)

Calories: 374
Protein: 34g
Carbohydrate: 39g
Fat: 9g
Saturated Fat: 1g
Dietary Fiber: 5.6g
Sodium: 342mg
Calcium: 136mg

Recipe provided by Digestive Disease Health Team Dietitians

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