Southwest Turkey and Rice Casserole
Southwest Turkey and Rice Casserole
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  • prep: 10 min
  • cook: 25 min
  • total: 35 min
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  • servings:
  • Summary

    Southwest Turkey and Rice Casserole may sound heavy on fat or sodium, but it isn’t! Using leftover turkey and rice trims the prep time. This easy casserole is bound together with plain Greek yogurt and not a condensed soup.

    Ingredients

    • 4 C cooked brown rice (or 4 C cooked quinoa)
    • 1 C cherry tomatoes, sliced in half
    • 1 C fresh spinach
    • 1 C plain Greek yogurt
    • 2 C shredded cheddar cheese, divided
    • 1 15 oz can black beans, drained and rinsed
    • 2 C chopped leftover turkey, pork or chicken
    • 2 tsp chili powder
    • 1/2 tsp ground cumin
    • 1 tsp salt
    • 1/2 tsp pepper
    • Avocado, salsa or sour cream for garnish-optional

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 245 % Daily Value *
    • Total Fat: 10 g 15.65%
    • Saturated Fat: 6 g 31.39%
    • Trans Fat: 0 g %
    • Cholesterol: 25 mg 8.33%
    • Sodium: 499 mg 20.8%
    • Calcium: 214 mg 21.43%
    • Potassium: 179 mg 5.1%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 5.44%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 29 g %
    • Dietary Fiber: 2 g 9.54%
    • Sugar: 1 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 20.83%
    • Vitamin C 6.91%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total0 oz-eq

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