Wednesday, January 26, 2011

Artichoke-Turkey Casserole

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This low fat recipe was modified from the Better Homes and Gardens cook book.

Prep: 20 min
Bake: 40 min
Oven: 350 F
Stand: 10 min
Makes: 6 servings

Ingredients:

  • 1/2 C chopped carrot (1)
  • 1/2 C chopped red sweet pepper
  • 1/4 C sliced green onions (2)
  • 1 TBSP heart healthy light butter spread (Smart Balance light or Promise Light)
  • 1 10 and 3/4 oz can condensed cream of chicken soup, fat free and reduced sodium
  • 1 8- or 9- oz package frozen artichoke hearts, thawed and cut up. If you cant find frozen use canned.
  • 1 and 1/2 C chopped cooked turkey or chicken
  • 1 C wild rice or brown rice, with out seasoning packet
  • 1/2 C shredded mozzarella cheese
  • 2/3 C skim milk
  • 1/2 tsp dried thyme, crushed
  • 2 slices turkey bacon (optional), cooked and fat drained
  • 3 TBSP grated Parmesan cheese


Directions:
  1. In a large skillet cook carrot, sweet pepper, and green onion in butter until the carrot is crisp and tender. Remove from heat. Stir in chicken soup, artichoke hearts, turkey, rice, mozzarella cheese, milk, thyme, and bacon. Transfer turkey mixture to a 2 qt rectangular baking dish. Sprinkle with Parmesan cheese.
  2. Bake, covered, in a 350 oven for 20 minutes. Uncover and bake about 20 min more or until bubbly. Let stand for 10 minutes before serving. 


Make ahead directions: Prepare as above through step 1. Cover and refrigerate for up to 24 hours. Bake, covered, in a 350 degree oven for 30 minutes. Uncover and bake about 20 minutes more or until bubbly. 


Nutrition Facts (before substituting regular margarine or butter with light butter, before substituting cream soup with fat free cream soup, and before substituting regular bacon with turkey bacon) 
248 cal, 11g total fat (5g sat fat), 47mg cholesterol, 611mg sodium, 18g carb, 3g fiber, 18g protein.
Daily values: 75% vit A, 41% vit C, 19% calcium, 9% Iron
Exchanges: 1/2 Vegetable, 1 starch, 2 lean meat, 1 fat



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