Description
A budget-friendly, veggie-packed turkey and rice casserole that brings family together around a hearty, healthy dinner — quick to make and sure to please.
Ingredients
1 lb ground turkey or chicken (or black beans for a plant-based version)
2 cups cooked brown rice or whole wheat pasta
1 can low-sodium diced tomatoes
1 small onion, chopped
1 bell pepper, chopped
1–2 cloves garlic, minced
Seasonings: cumin, smoked paprika, oregano, sea salt
1 cup shredded low-fat cheese
Olive oil or avocado oil
Instructions
1. Preheat your oven to 375°F.
2. Heat 1 tbsp olive oil in a pan, then sauté onions, garlic, and bell pepper for 5 minutes.
3. Add ground turkey and cook until browned. Season generously.
4. Stir in tomatoes and cooked rice; mix well to combine.
5. Transfer to a casserole dish and top with shredded cheese.
6. Bake for 20 minutes until the cheese is melted and bubbly.
7. Garnish with fresh parsley or chopped green onions if available.
Notes
Use frozen vegetables to save prep time.
Try lentils or tofu for a vegetarian option.
Leftovers make excellent wraps or lunchbox fillers.
Add roasted sweet potatoes or cauliflower rice to mix things up.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Healthy Family Meals
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 portion
- Calories: 320
- Sugar: 5g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 24g
- Cholesterol: 60mg
Keywords: casserole, turkey, rice, healthy, budget-friendly, family meals