Turkey and Wild Rice Casserole
- 6 Servings
- 300 Calories per Serving
Every casserole should taste this good and satisfy as well.
Ingredient List
- 2 teaspoons olive oil
- 1 cup chopped onion
- 1 stalk celery, chopped (about 1/3 cup)
- 1 package (8 oz) sliced fresh mushrooms (about 3 cups)
- 1/2 teaspoon kosher (coarse) salt
- 1/4 teaspoon pepper
- 1/4 teaspoon ground marjoram
- 2 cups 1/2-inch cubes cooked turkey
- 1 medium yellow bell pepper, chopped (1 cup)
- 1 tablespoon cream
- 1 tablespoon all-purpose flour
- 3/4 cup shredded Swiss cheese (3 oz)
- 1 clove garlic, finely chopped
- 1 cup Mountain High® original plain yoghurt
- 3 cups cooked wild rice
Preparation
- In a 12-inch skillet, heat olive oil over medium heat. Add onion, celery, mushrooms, salt, pepper, and marjoram. Cook for about 5 minutes. Stir in cooked, cubed turkey and bell pepper; remove from heat.
- In a 1 1/2 quart saucepan, mix cream, flour, cheese, and garlic. Cook over medium-low heat, whisking continuously until cheese melts, about 2 to 3 minutes. Add yoghurt; mix well, and remove from heat.
- In a large bowl, combine wild rice with turkey mixture. Add hot yoghurt sauce. Mix well. Pour mixture into a greased 2-quart casserole dish and bake uncovered at 350°F for 30 minutes or until peppers are crisp-tender when pierced with a fork. Serve warm.
Nutrition Information
Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 300
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 10g | 15% |
| Saturated Fat | 4&½g | 23% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 65mg | 22% |
| Sodium | 570mg | 24% |
| Total Carbohydrate | 28g | 9% |
| Dietary Fiber | 2g | 11% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 6g | % Value not available |
| Protein | 24g | % Value not available |
| Vitamin D | Value not available | 2% |
| Vitamin E | Value not available | 4% |
| Calcium | Value not available | 20% |
| Iron | Value not available | 10% |
| Potassium | 520mg | 15% |
| Thiamin | Value not available | 10% |
| Riboflavin | Value not available | 20% |
| Niacin | Value not available | 30% |
| Vitamin B6 | Value not available | 25% |
| Vitamin B12 | Value not available | 10% |
| Pantothenic Acid | Value not available | 15% |
| Phosphorus | Value not available | 30% |
| Magnesium | Value not available | 15% |
| Zinc | Value not available | 20% |
| Manganese | Value not available | 20% |
| Selenium | Value not available | 30% |
| Copper | Value not available | 15% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 2,
- Very Lean Meat 2,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat ½,
- Fat 1,
- Fruits 0c,
- Vegetables 1c,
- Grains 1oz-eq,
- Meat & Beans 2oz-eq,
- Dairy ½c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving2
