Turkey & Broccoli Rice Bake

This Turkey & Broccoli Rice Bake was inspired by my Gramma Millie’s Chicken Rice Broccoli Casserole. I don’t share family recipes here but this delicious, oh-so-similar version is yours to enjoy.

A lightened up, *from scratch* dish that checks all the *comfort food* boxes for me… Yum!

I served mine over some Baked Kabocha Squash for a higher volume meal. And paired it all with a green balsamic vinaigrette salad.

Turkey & Broccoli Rice Bake Recipe

Ingredients

• 2 tsp extra virgin olive oil
• 1 lb 99% extra lean ground turkey
• 1/2 tsp kosher salt, divided
• 2 Tbsp unsalted butter
• 126 g chopped yellow onion (about 1/2 small)
• 2 tsp chopped garlic
• 2 Tbsp all-purpose flour
• 1 1/2 cups low-sodium chicken broth
• 1/2 cup nonfat milk
• 350 g bite-size broccoli florets (about 1 large head after trimming)
• 3/4 cups shredded sharp cheddar cheese, divided
• 3/4 cups shredded reduced fat sharp cheddar cheese, divided
• 1/4 tsp ground black pepper
• 2 cups cooked Thai Jasmine rice
• extra virgin olive oil spray

Directions

1. Preheat the oven to 375° F.
2. Lightly spray a 9″ x 13″ glass baking dish with extra virgin olive oil and set aside.
3. Heat a large skillet over medium heat on stovetop.
4. Add 2 tsp extra virgin olive oil and heat.
5. Add 1 lb 99% extra lean ground turkey and 1/4 tsp kosher salt, cover, and cook 5 – 7 mins, breaking turkey into smaller pieces as it cooks, until fully cooked through.
6. Transfer cooked turkey to a plate and set aside. I keep mine in the microwave.
7. To the same skillet, add 2 Tbsp unsalted butter, 126 g chopped yellow onion, and 1/4 tsp kosher salt, then saute over medium heat 4 – 5 mins, until softening.
8. Add 2 tsp chopped garlic and saute 30 secs.
9. Reduce heat to low, add 2 Tbsp all-purpose flour, stirring continuously 1 min to coat onion.
10. Slowly pour in 1 1/2 cups low-sodium chicken broth and 1/2 cup nonfat milk, whisking constantly to avoid lumps, and simmer 2 – 3 mins until slightly thickened.
11. Add 350 g bite-size broccoli florets and simmer 2 – 3 mins, until broccoli turns bright
    green and begins to soften.
12. Remove from heat and slowly stir in 1/4 cup shredded sharp cheddar cheese and 1/4 cup shredded reduced fat sharp cheddar cheese, until all cheese is melted.
13. Add remaining 1/4 tsp kosher salt and 1/4 tsp ground black pepper.
14. Transfer cooked turkey and cooked rice to prepared baking dish and stir to combine.
15. Pour skillet mixture evenly over and stir until turkey and rice are well-coated.
16. Sprinkle evenly with remaining 1/2 cup shredded reduced fat sharp cheddar cheese and 1/2 cup shredded sharp cheddar cheese.
17. Cover with aluminum foil and bake 20 mins.
18. Remove aluminum foil and bake additional 5 mins.
19. Remove from oven and allow to rest 10 mins before serving.

NUTRITION FACTS
Servings	9
Amount Per Serving	9.8 oz (278 g)
Calories	360
		% Daily Value*
Total Fat	13 g	17%
Saturated Fat	6 g	30%
Trans Fat	0.2 g
Monounsaturated Fat	.3 g
Polyunsaturated Fat	1.1 g
Cholesterol	80 mg	27%
Sodium	410 mg	18%
Total Carbohydrate	28 g	10%
Dietary Fiber	3 g	11%
Total Sugars	3 g
Added Sugars	0 g
Sugar Alcohols	0 g
Protein	32 g
Vitamin D	0.6 mcg	4%
Calcium	250 mg	20%
Iron	2.1 mg	10%
Potassium	480 mg	10%
Vitamin A	700 IU	15%
Vitamin C	43 mg	45%
* The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.