Introduction
This hearty casserole combines lean ground turkey with a colorful assortment of bell peppers, enriched with aromatic herbs and spices. Topped with melted cheddar cheese and served over brown rice, it’s a nutritious and satisfying meal perfect for family dinners or meal prep.
Detailed Ingredients with measures
– 1 tablespoon extra virgin olive oil
– 1 pound extra lean ground turkey
– ½ cup yellow onion, diced
– 3 garlic cloves, minced
– 2 cups bell peppers, diced (use a variety of colors)
– ½ teaspoon salt
– ¼ teaspoon ground black pepper
– 14 ounces diced tomatoes (no sugar added)
– 2 cups low-sodium chicken broth
– 1 cup tomato sauce
– 1 tablespoon low-sodium soy sauce
– 2 teaspoons Worcestershire sauce
– ½ teaspoon dried oregano
– ¼ teaspoon ground thyme
– ¼ teaspoon dried basil
– 1 cup uncooked brown rice (we used 10-minute, not instant)
– 1 cup low-fat shredded cheddar cheese
Prep Time
20 minutes
Cook Time, Total Time, Yield
Cook Time: 60 minutes
Total Time: 80 minutes
Yield: Serves 6-8
Detailed Directions and Instructions
Step 1: Preheat the Oven
Preheat oven to 400°F (200°C). Lightly spray a 9×13-inch casserole dish with nonstick spray.
Step 2: Cook the Ground Turkey
In a medium saucepan, heat olive oil over medium heat. Add ground turkey, onion, and garlic. Cook, breaking the meat into small pieces, until no pink remains in the turkey and onions are soft.
Step 3: Add Vegetables and Seasoning
Add the bell peppers, salt, and black pepper to the turkey mixture. Stir well to combine.
Step 4: Incorporate the Liquids
Stir in the diced tomatoes, chicken broth, tomato sauce, soy sauce, Worcestershire sauce, oregano, thyme, and basil. Bring the mixture to a boil.
Step 5: Add the Rice
Add the uncooked brown rice to the saucepan. Stir to combine all ingredients thoroughly.
Step 6: Transfer to Casserole Dish
Transfer the mixture to the prepared casserole dish. Cover tightly with aluminum foil.
Step 7: Bake the Casserole
Bake for 60 minutes, or until the rice is tender and the liquid is absorbed.
Step 8: Add Cheese
Remove the casserole from the oven. Sprinkle the shredded cheddar cheese evenly over the top.
Step 9: Bake Again
Return the casserole to the oven, uncovered, and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.
Step 10: Serve
Remove from the oven and let it cool for a few minutes before serving.
Notes
Tip for Cooking Time
Cooking time may vary based on the specific oven and the type of brown rice used. Adjust accordingly to ensure the rice is fully cooked.
Substitutions
Feel free to use different types of cheese for a varied flavor profile or substitute other vegetables based on preference.
Storage Instructions
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
Freezing Tips
This casserole can be frozen before or after baking. If freezing before baking, make sure to cover tightly to prevent freezer burn.
Cook techniques
Sautéing
Sautéing is a cooking method used to cook food quickly in a small amount of oil or fat over relatively high heat. In this recipe, sauté the ground turkey, onion, and garlic until fully cooked and soft for maximum flavor.
Simmering
Simmering involves cooking food gently in liquid at a temperature just below boiling. After combining ingredients, allow them to come to a boil and then reduce to a simmer to let the flavors meld while cooking the rice.
Baking
Baking is a dry heat cooking method where food is cooked in an oven. In this recipe, the casserole is baked to ensure even cooking of the rice and to develop the flavors of the dish.
Layering
Layering is an important technique in casseroles, where different components are combined in a dish to create texture and flavor. In this dish, layering includes adding cheese on top for a melty finish after baking.
Resting
Resting allows the dish to cool slightly and the flavors to settle before serving. This period helps improve the texture and taste, making it more enjoyable to eat.
FAQ
Can I use other types of meat instead of ground turkey?
Yes, you can substitute ground turkey with ground chicken, beef, or pork, but cooking times may vary.
How can I make this dish vegetarian?
To make this dish vegetarian, use a meat substitute like lentils or a bean mix and replace the chicken broth with vegetable broth.
Can I use instant rice instead of brown rice?
It’s recommended to use brown rice for the best texture, but if using instant rice, adjust the cooking time accordingly, as it cooks quicker.
What if I don’t have Worcestershire sauce?
If you don’t have Worcestershire sauce, you can create a substitute by mixing a little soy sauce with vinegar or use a dash of hot sauce for similar umami flavors.
How should leftovers be stored?
Leftovers can be stored in an airtight container in the refrigerator for up to four days. Reheat in the microwave or oven before serving.
Conclusion
This hearty ground turkey casserole combines lean protein, colorful vegetables, and wholesome grains into a delicious and nutritious dish. The blend of spices and sauces adds depth of flavor, while the melted cheese on top makes it incredibly satisfying. Perfect for a family meal, this recipe is not only easy to prepare but also brings everyone together at the table.
More recipes suggestions and combination
Try incorporating quinoa instead of brown rice for a different texture and added protein.
More recipes suggestions and combination
Swap the ground turkey for ground chicken or lean ground beef for a twist on flavors.
More recipes suggestions and combination
Add black beans or kidney beans for an extra layer of protein and fiber while enhancing the dish’s heartiness.
More recipes suggestions and combination
Experiment with different types of cheese, such as pepper jack or mozzarella, for unique tastes in each version.
More recipes suggestions and combination
Include some corn or diced zucchini in the mix for added sweetness and texture.
More recipes suggestions and combination
Serve it alongside a fresh green salad or steamed vegetables to round out the meal.
More recipes suggestions and combination
Add a dash of hot sauce or crushed red pepper flakes for a bit of heat to awaken the flavors even further.
