Contributed By: juicypeas
Healthy Calendar Diabetic Cooking - ADA
This is also a great way to use left-over Thanksgiving Day turkey.
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Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 45 minutes
Number of Servings: 6
Nutrition Content: Good Source of Calcium
Low Fat
Meal Type: Entree
Ingredients
4 cups Broccoli florets
1 pound Boneless, skinless, turkey breast, cubed
2 cups Cooked brown rice
2 cups Fat-free milk
1 1/2 tblsp. All-pupose flour
3/4 cup Shredded reduced-fat cheddar cheese
1/2 tsp. Salt
1/4 tsp. Ground black pepper
Preparation
Preheat oven to 350 degrees. Coat a 9 X 9-inch glass baking dish with cooking spray. Steam broccoli florets until tender-crisp. In a large bowl, combine steamed broccoli, turkey breast and rice. Spread into the prepared baking dish. Whisk together fat-free milk and flour in a small bowl. In a medium saucepan, bring milk and flour mixture to a boil. Reduce heat and add cheese. salt and pepper. Simmer for 1 minute or untill all cheese is melted. Pour cheese sauce over turkey, broccoli and rice mixture and stir. Bake for 30 minutes or until turkey is done and sauce is bubbly.
Cook's Notes
You can easily reduce the sodium in this dish by reducing or omitting the added salt.
Nutrition Information
Calories: 250
;
Total Fat: 4 g.
;
Saturated Fat: 2 g.
;
Carbohydrates: 25 g
;
Protein: 29 g.
;
Vitamin A: 1736 IU
;
Vitamin C: 44 mg
;
Calcium: 332 mg
;
Sodium: 812 mg.
;
Fiber: 3 g.