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This hearty casserole incorporates a low sugar teriyaki sauce with brown rice, turkey and vegetables for a healthy meal that the whole family will love.
Homemade teriyaki sauce is a thing of legend at our house. Teriyaki meatballs are requested for birthday dinners and the sauce, when mixed into a ground turkey and edamame filling, actually inspires my kids to request endive boats. That's not something I ever thought would happen!
Several months ago, I made a that made me realize that rice-based casseroles don't need to have anything to do with cans of cream of mushroom soup. To my tastebuds, they taste better when filled with fresh veggies and a light sauce, letting the nuttiness of the brown rice shine through.
This casserole works just as well with leftover brown rice (though not more a day old) as with freshly made rice. The sauce helps to plump up any kernels of rice that may have started to firm up in the fridge over night. So, whenever you're making brown rice as a side dish, make a little extra so you can use the leftovers in this casserole the following day.
While the turkey and veggies are cooking, do a little multi-tasking. It's the perfect time to whisk the sauce ingredients together and set it on the stovetop to simmer. By the time the turkey is ready, the sauce will be thickened just enough to pour over the mixture.
In this version, I used broccoli, red bell pepper and Napa cabbage, but other combinations of vegetables would work well, too. Think mushrooms, baby corn, water chestnuts, carrots or celery. Mix and match, and whip up a casserole that will suit your family's tastes.
Other healthy ground turkey recipes:
Cookin' Canuck's Italian Turkey Meatballs in Tomato Sauce
Cookin' Canuck's Turkey Taco Twice-Baked Potatoes
The Iron You's Green Goddess Turkey Burgers
Mealtime's Healthy Turkey Chili for One or Two
Dish Tales' Red Cabbage Wraps
Printable Recipe
Teriyaki Turkey, Rice and Vegetable Casserole Recipe
This hearty casserole incorporates a low sugar teriyaki sauce with brown rice, turkey and vegetables for a healthy meal that the whole family will love.
4.60 from 5 votes
Print Pin Rate
Course: Entrees
Cuisine: Japanese
Keyword: Healthy Dinner Recipes
Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Servings: 6 Servings
Calories: 255kcal
Author: Dara Michalski | Cookin' Canuck
Ingredients
- 2 teaspoons canola oil
- 1 pound ground turkey
- ½ onion chopped
- 1 tablespoon minced ginger
- 2 garlic cloves minced
- 2 cups broccoli florets
- 1 red bell pepper diced
- ½ Napa cabbage thinly sliced
- 2 cups cooked brown rice
- 2 tablespoon minced flat-leaf parsley
- ½ teaspoon toasted sesame seeds
The sauce:
- ⅓ cup rice vinegar
- ⅓ cup water
- ¼ cup soy sauce
- 2 tablespoons brown sugar
- 1 tablespoon canola oil
- 1 tablespoon all-purpose flour
- 2 teaspoon minced ginger
- 1 garlic clove minced
Instructions
Preheat the oven to 350 degrees F. Lightly coat a 2-quart baking dish with cooking spray.
Heat the canola oil in a large nonstick skillet set over medium-high heat. Add the ground turkey and onion. Cook, breaking up the turkey with a wooden spoon, until the turkey is cooked through, about 5 minutes.
Stir in the ginger and garlic, and cook for 1 minute.
Add the broccoli, red bell pepper and Napa cabbage. Cook until the vegetables are just tender, 4 to 5 minutes. Add the cooked rice and sauce, and stir to combine. Transfer the mixture to the prepared baking dish.
Cover and bake until heated through, about 15 minutes. Garnish with parsley and sesame seeds. Serve.
The Sauce:
In a small saucepan set over medium heat, whisk together all of the sauce ingredients. Bring to a boil, then simmer until the sauce is thickened, about 5 minutes.
Notes
Weight Watchers Points: 7 (Points+), 5 (Old Points)
Nutrition
Calories: 255kcal | Carbohydrates: 28g | Protein: 23g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 42mg | Sodium: 600mg | Potassium: 632mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1180IU | Vitamin C: 75.6mg | Calcium: 92mg | Iron: 1.8mg
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.
Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!
More Chicken & Turkey
- Twice-Baked Ground Turkey Potatoes
- Pesto Turkey Stuffed Shells Recipe
- Light Chicken Potato Soup
- Ground Turkey Tacos
Reader Interactions
Comments
Lee
Awesome recipe. It was so delicious! I substituted spinach for the cabbage and also added in some grated carrots.Reply
Andrea
I've made this a number of times, but I simplify the last step. Once the turkey and veggies are cooked and the rice is cooked, I just toss it all together in the frying pan I did the turkey in. The baking part just seems to be mostly to reheat everything once it's put together, so I just skip that step. I also add some siracha - although my kids aren't into spicy things, even they appreciate it.
Reply
Jojo
Absolutely lovin it!! Made it for the family tonight... What a hit! Keep the recipes commin!!!
Reply
kelley
Love this, Dara! I too prefer a casserole with a light sauce that isn't too heavy. I'm not big on brown rice (I don't digest it very well) but am pretty sure my family would love this if I subbed out for white rice. LOVE the flavors.
Reply
Colleen (Souffle Bombay)
This looks SO good! Hold the peppers and I am all over it! What a vibrant dish! I think I (and a lot of others) need to use rice more often for composed dishes, vs a side. Thanks for the inspiration!
Reply
Lisa @ Panning The Globe
So funny about the cream of mushroom soup - I think casseroles do have have that reputation, but I agree that they can be full of fresh ingredients and still comforting and delicious. This one looks so healthy and tasty!
Reply
eat good 4 life
So full or hearthy healthy ingredient. My family would love this recipe for sure!
Reply
Lora @cakeduch*ess
I am always looking for new ideas for ground turkey. My kids are crazy about Asian recipes. This is something so flavorful and fun and I'm going to put this on the menu next week!
Reply
Mitch
Have been trying to get in shape and this is sure a perfect meal 🙂 Thanks for sharing the recipe.
Reply
Ginny McMeans
This is a beautiful recipe and I love your teriyaki sauce with brown rice and all those vegetables.
Reply
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