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Turkey Broccoli Rice Casserole

Avatar photoDora
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Servings: 4 servings
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Ingredients
  

  • 1 lb broccoli florets 450g
  • 1 lb boneless and skinless turkey breast 450g
  • 1 cup long grain rice like parboiled (180g)
  • 3 oz fat reduced mozzarella cheese 85g
  • 2 ½ tablespoons all-purpose flour
  • 1 teaspoon dried thyme
  • ¾ teaspoon dried sage
  • 1 teaspoon parsley flakes
  • 2 ½ cups low-fat milk 600 ml
  • 2 cups water 480ml
  • Salt & pepper to taste
  • Cooking oil - enough to cover the bottom of your pot

Instructions
 

  • Cut the boneless, skinless turkey breasts into medium-sized cubes. Thaw the broccoli and pat it dry with paper towels. Finely grate the cheese.
  • Add oil to an oven-safe skillet, pot, or Dutch oven, and heat over medium heat. Once warm, add the turkey cubes and saute, gently stirring occasionally, until they are no longer pink on the outside.
  • Sprinkle the all-purpose flour over the turkey cubes and stir gently until combined. Add salt, dried thyme, dried sage, parsley flakes, and pepper. Stir to combine. Slowly add milk, stirring as you go, then add water and stir to combine.
  • Add the rice and stir a few times. Cover and let it simmer for about 15 minutes.
  • Remove the lid and add broccoli florets. Gently press them down with a spoon so they are partially submerged in the liquid. Cover and cook for another 4 minutes.
  • Remove from the heat and stir in half of the grated cheese. Sprinkle the remaining cheese on top.
  • Preheat the broiler and broil until the cheese is melted and golden brown.
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Notes

  • You can use any other semi-hard cheese instead of mozzarella 
  • If you are following low FODMAP diet, replace low fat milk with lactose-free milk, and use 2/3 lb (300g) broccoli florets
  • Use an oven-safe pot or a Dutch oven. If you don’t have one, just stir in the finely grated cheese at the end and serve