Monday Fit Fact: Turkey and Broccoli Casserole

Hello again, I’m back with another healthy recipe for you. This is an easy dish to throw in the fridge and reheat in a pan for lunch the next day. I love making casseroles because you can pretty much use whatever you have in your fridge.

I am on a turkey kick right now so I came up with this recipe using turkey and other ingredients I had in my fridge. It was a great healthy comfort food meal for a cold Saturday afternoon. I curled up on the couch with a bowl and a book.

This casserole contains all the components of a nutritious meal into one dish for easy clean up. This also makes it a prefect meal to take on the go because you only need to pack one container (great for lunch the next day). Feel free to add or substitute any ingredients you wish. For example, turkey could be replaced with chicken or tuna.

Ingredients:

• 20-24 oz. Turkey breast, or turkey breast roast
• 2 cans low-fat or fat-free cream soup (cream of broccoli, mushroom, chicken, or celery)
• 1 ½ C fat-free cottage cheese
• 2/3 C skim milk
• 1 can sodium free peas
• 1C mushrooms sliced
• 2-3 small white onions chopped
• 2-3 celery stalks chopped finely
• 2tsp No Salt
• 2tsp pepper
• 2 T garlic powder
• 1 T onion powder
• 3 C broccoli chopped
• 1 C uncooked brown rice pasta, or 2/3 C uncooked brown rice
• Pam or another fat free cooking spray (no oil)

Directions:

1. Heat oven to 350°
2. Season turkey with No Salt, pepper and garlic powder and bake turkey breast for approx. 45 minutes
3. In a bowl combine cans of soup, cottage cheese, peas and milk. Stir until mixed together
4. In a pan sauté chopped onion and celery with half the salt, pepper, garlic and onion powder until the onion is transparent, then add to soup bowl (do not use butter or oils)
5. In the same pan you used for celery and onion, sauté sliced mushrooms and add to soup bowl
6. In small pot blanch the broccoli by putting it into boiling water for 1-2 minutes. Strain and add to bowl with soup mix
7. Cook pasta or rice al dente and add to bowl
8. Once turkey is done baking, cut into small bite size cubes and add to bowl
9. Mix all ingredients thoroughly and add the rest of the seasonings
10. Spray and 9×12 casserole dish with non-fat cooking spray and empty the soup mix and spread into corners with a spatula
11. If you feel so inclined you may add a low fat cheese over the top of the casserole before baking
12. Cover with tin foil and bake at 350° for 45 minutes

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