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Best Easy Ground Turkey and Rice Casserole Recipe

Name: Best Easy Ground Turkey and Rice Casserole Recipe
Total time: 55 min
Yield: 320 g
Ingredients: lean ground turkey 1 lb; long grain white rice 1 cup; yellow onion 1 cup; red bell pepper 1 cup; frozen peas and carrots 1 cup; low-sodium chicken broth 2 cups; olive oil 1 tbsp; garlic 2 cloves; dried Italian seasoning 1 tsp; paprika 1 tsp; kosher salt 1 tsp; black pepper 0.5 tsp

Ground turkey and rice casserole bakes lean turkey with seasoned rice and vegetables for a healthy, high protein family dinner. This lighter casserole is perfect for clean eats and calorie deficit goals.

Cook 55 min Difficulty NORMAL 325 kcal

#high protein #diabetic friendly #mediterranean

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Ingredients

Main ingredients

lean ground turkey 1 lb
long grain white rice 1 cup
yellow onion 1 cup
red bell pepper 1 cup
frozen peas and carrots 1 cup
low-sodium chicken broth 2 cups

Seasonings/Sauce

olive oil 1 tbsp
garlic 2 cloves
dried Italian seasoning 1 tsp
paprika 1 tsp
kosher salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 34 g 42%

Protein 25 g 31%

Fat 9 g 26%

Serving size 320g

Cooking steps

1

Preheat oven to 375°F and lightly grease a 9x13-inch casserole dish.
2

Heat olive oil in a large skillet over medium heat; add onion and bell pepper, sauté 3-4 minutes until softened.
3

Add ground turkey and cook, breaking it apart, for 5-6 minutes until no longer pink; stir in garlic, Italian seasoning, paprika, salt, and pepper, cooking 1 minute until fragrant.
4

Stir in uncooked rice, frozen peas and carrots, then add chicken broth; mix thoroughly and bring to a simmer.
5

Transfer mixture to prepared casserole dish, cover tightly with foil, and bake for 35 minutes. Remove foil and bake an additional 10 minutes until rice is tender and top is lightly golden.

Personalized Q&A

Q. What's the key ingredient in this casserole recipe?

Lean ground turkey is the foundational ingredient in this casserole, providing a lighter yet flavorful protein base. Combined with rice and a mix of colorful vegetables, the ground turkey gives the dish its hearty character while keeping it lower in fat and high in protein.

Q. How should I control the heat and timing to avoid burning or undercooking the rice?

Once you have assembled and covered the casserole, be sure to bake at 375°F for 35 minutes covered, then uncover and bake an additional 10 minutes. Keeping the casserole tightly covered during the first bake lets the rice absorb moisture evenly, preventing undercooking or drying out.

Q. What can I do to ensure the casserole stays moist and doesn’t turn out dry?

The key to a moist casserole lies in using the correct ratio of chicken broth to rice and making sure to cover it tightly while baking. After sautéing the turkey and vegetables, add the full amount of broth and cover the dish with foil to lock in steam. Removing the foil only at the end allows the top to become golden without losing internal moisture.

Q. How many calories, protein, and carbs are in one serving?

Each serving (320g) of this ground turkey and rice casserole contains 325 kcal, 25g protein, 34g carbohydrates, and 9g fat. The protein supplies about 31% of calories, making this a great balanced, high-protein choice, suitable for calorie-conscious and active eaters.

Best Easy Ground Turkey and Rice Casserole Recipe

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