Tuesday, April 5, 2016

[Healthy_Recipes_For_Diabetic_Friends] Turkey Vegetable Bake


Turkey Vegetable Bake

2 cups sliced fresh mushrooms
3/4 cup chopped red or yellow sweet pepper
1/2 cup chopped onion
2 cloves garlic, minced
2 Tbsp margarine or vegetable oil spread
1/4 cup all purpose flour
3/4 tsp salt
1/2 tsp dried thyme, crushed
1/4 tsp black pepper
2 cups fat free milk
1 - 10 oz package frozen chopped spinach, thawed and well drained
2 cups cooked brown or white rice
2 cups chopped cooked turkey or chicken
1/2 cup finely shredded Parmesan cheese (2 oz)

In a 12 inch skillet cook and stir mushrooms, sweet pepper, onion, and
garlic in hot butter over medium heat until tender. Stir in flour, salt,
thyme, and black pepper. Slowly stir in milk; cook and stir until
thickened and bubbly. Stir in spinach, rice, turkey, and 1/4 cup of the
Parmesan cheese.

Spoon mixture into a 2 quart rectangular baking dish. Sprinkle with
remaining Parmesan cheese. Bake, covered, in a 350 degree oven for 20
minutes. Uncover and bake about 10 minutes more or until heated through.
Let stand 15 minutes before serving.

Makes 6 servings

Nutrition Facts Per Serving: Cal 287, Pro 24 gr, Fat 8 gr, Sat. Fat 3
gr, Carb 28 gr, Sugae 6 gr, Fiber 3 gr, Sodium 393 mg, Chol 53 mg cho


Posted by: Darlene BC <dsharple@shaw.ca>
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