Turkey And Wild Rice Casserole Recipe

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Turkey And Wild Rice Casserole
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Ingredients:

Directions:

  1. Preheat oven to 400. Lighly oil a 9x13 casserole dish
  2. Bring 6 cups salted water to a boil in a medium pot. Add rice and bay leaves and stir briefly; bring to a boil. Reduce heat to medium low, cover and simmer, stirring occasionally, until liquid is absorbed and rice is cooked through about 40 minutes. Remove and discard bay leaves; fluff rice with a fork.
  3. Meanwhile, heat 2 tbs of oil in a small saucepan over medium heat. Add onions and cook, stirring occasionally, until soft and translucent, 4 to 5 minutes, stir in flour and cook, stirring constantly, for 2 minutes more. Whisk in broth and bring to a boil. Reduce heat to medium low and simmer, stirring occasionally, until thickened, about 20 minutes. Season with nutmed, sal and pepper, set sauce aside.
  4. Heat remaining evoo in a large skillet over medium high heat. Add squash, salt and pepper and cook, stirring occcasionally, until softened, 5 to 7 minutes; transfer to a large bowl. Add reserved cooked rice, sauce and squash and toss to combine. Add turkey, cranberries, walnuts, herbs, salt and pepper and toss again , just until combined. Transfer rice mixture to prepared dish and bake until hot throughout and just golden bron on top 20 to 30 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 418.67 Kcal (1753 kJ)
Calories from fat 72.96 Kcal
% Daily Value*
Total Fat 8.11g 12%
Cholesterol 147.67mg 49%
Sodium 254.75mg 11%
Potassium 311.04mg 7%
Total Carbs 69.16g 23%
Sugars 6.54g 26%
Dietary Fiber 2.58g 10%
Protein 15.14g 30%
Vitamin C 10.8mg 18%
Vitamin A 1.4mg 47%
Iron 4.2mg 24%
Calcium 53.3mg 5%
Amount Per 100 g
Calories 104.76 Kcal (439 kJ)
Calories from fat 18.26 Kcal
% Daily Value*
Total Fat 2.03g 12%
Cholesterol 36.95mg 49%
Sodium 63.75mg 11%
Potassium 77.83mg 7%
Total Carbs 17.31g 23%
Sugars 1.64g 26%
Dietary Fiber 0.65g 10%
Protein 3.79g 30%
Vitamin C 2.7mg 18%
Vitamin A 0.4mg 47%
Iron 1.1mg 24%
Calcium 13.3mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.5
    Points
  • 11
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium

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