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TURKEY RICE CASSEROLE

 
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Ingredients:

  • 150g turkey (Boneless Chicken Breast, Turkey Breast, Lean Pork). 
  • 1 teaspoon extra-virgin olive oil (7g)
  • 65g rice (raw weight)
  • 180ml water
  • 100g carrots
  • 1 tablespoon low-fat plain greek yogurt
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 45g low-fat mozzarella cheese
  • 20g crackers or manioc chips (crumbled)
  • 2g parsley (garnish)
  • Salt and pepper, to taste

Instructions:

  1. Cook the rice in 130ml water for approximately 15-25 minutes with a pinch of salt, till fluffy.
  2. Preheat the oven to 350 degrees F.
  3. Meanwhile, season the sliced turkey with salt and pepper and cook in a nonstick pan for 5-8 minutes.
  4. Place the cooked rice in a casserole dish.
  5. Add in the carrots and add in the sliced cooked turkey.
  6. Mix the rice, vegetables, and turkey.
  7. In a mixing bowl, whisk together the yogurt, 50ml water, onion powder, garlic powder, salt, and pepper.
  8. Pour the sauce over the casserole dish and mix.
  9. Top the casserole with the cheese and crumbled crackers. or manioc chips
  10. Bake for about 15-20 minutes (or until cheese is melted and everything is hot).
  11. Garnish with parsley and serve hot and enjoy!

Nutrition Facts:

  • Calories: 725 Cal
  • Protein: 58.3g
  • Carbs: 83.6g
  • Fat: 18.3g

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