Turkey Wild Rice Casserole Recipe

Turkey Wild Rice Casserole Recipe photo by Taste of Home

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This truly is a comforting meal-in-one. Featuring onion, carrot and celery, the wild rice mixture bakes in the same dish as the turkey tenderloins. —Lois Kinneberg of Phoenix, Arizona

This recipe is:

Healthy

Diabetic Friendly

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Turkey Wild Rice Casserole Recipe

Prep: 1 hour Bake: 1 hour

Yield: 6 Servings

60 60 120

Ingredients

3 cups water
1 cup uncooked wild rice
1/2 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1 tablespoon butter
1 tablespoon canola oil
3 tablespoons all-purpose flour
1/2 teaspoon rubbed sage
1/2 teaspoon salt, divided
1/8 teaspoon pepper
3/4 cup reduced-sodium chicken broth
1/2 cup fat-free milk
2 turkey breast tenderloins (3/4 pound each)
1 teaspoon dried parsley
1/8 teaspoon paprika

Directions

In a small saucepan, bring the water, wild rice and onion to a boil. Reduce heat; cover and simmer for 55-60 minutes or until rice is tender. Meanwhile, in another saucepan, saute carrot and celery in butter and oil until tender.
Combine the flour, sage, 1/4 teaspoon salt and pepper; stir into carrot mixture until blended. Gradually add broth and milk. Bring to a boil; cook and stir for 1 minute or until thickened. Remove from the heat. Stir in rice. Transfer to a 2-qt. baking dish coated with cooking spray.
Place turkey over rice mixture. Combine the parsley, paprika and remaining salt; sprinkle over turkey. Cover and bake at 350° for 60-70 minutes or until a meat thermometer inserted into turkey reads 170°. Slice turkey; serve with rice. Yield: 6 servings.

Nutritional Analysis: 3 ounces cooked turkey with 2/3 cup rice mixture equals 313 calories, 5 g fat (2 g saturated fat), 87 mg cholesterol, 371 mg sodium, 29 g carbohydrate, 3 g fiber, 36 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.

Originally published as Turkey Wild Rice Casserole in Light & Tasty February/March 2006, p23