Description
A flavorful and healthy Southwestern Ground Turkey Casserole combining lean ground turkey, brown rice, black beans, corn, and vibrant spices, baked to perfection with melted Monterey Jack cheese.
Ingredients
Scale
Meat and Vegetables
- 1 pound lean ground turkey
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 cup canned reduced sodium black beans, drained and rinsed
- 3/4 cup corn kernels
- 1/4 cup minced cilantro
Spices and Seasonings
- 2 teaspoons olive oil
- 1 1/2 teaspoons ground cumin
- 1 teaspoon chili powder
- 3/4 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon ground pepper
Other Ingredients
- 2 cups cooked brown rice
- 3 ounces canned diced green chiles
- 1 (14 ounce) can petite diced tomatoes
- 1 1/2 cups salsa (your favorite kind)
- 1/2 cup grated Monterey Jack cheese
Instructions
- Preheat Oven and Prepare Dish: Preheat the oven to 350 degrees F. Lightly coat an 11- by 7-inch baking dish with cooking spray to ensure the casserole doesn’t stick.
- Cook Turkey and Onions: Heat the olive oil in a large nonstick skillet over medium-high heat. Add the ground turkey and chopped onions. Cook, breaking up the turkey with a spoon until the turkey is just cooked through and the onions soften.
- Add Spices: Stir in the minced garlic, ground cumin, chili powder, paprika, salt, and pepper. Cook for 1 minute to release the spices’ aromas, stirring constantly to prevent burning.
- Combine Remaining Ingredients: Remove the skillet from heat. Stir in cooked brown rice, diced green chiles, diced tomatoes, salsa, black beans, corn kernels, and minced cilantro. Mix thoroughly to combine all flavors evenly.
- Assemble and Bake: Transfer the turkey and rice mixture into the prepared baking dish. Evenly sprinkle the grated Monterey Jack cheese over the top. Bake in the preheated oven for about 20 minutes, or until the casserole is heated through and the cheese is melted and bubbly.
- Serve: Remove from the oven and let it sit briefly before serving. Enjoy your flavorful Southwestern Ground Turkey Casserole!
Notes
- This casserole offers a nutritious balance of protein, fiber, and complex carbs with a Southwest flair, perfect for a quick weeknight dinner.
- Use low-sodium or reduced-sodium canned ingredients to reduce sodium content further.
- For added heat, incorporate chopped jalapeños or a pinch of cayenne pepper.
- Leftovers keep well and can be reheated for lunch or dinner the next day.
Nutrition
- Serving Size: 1 cup
- Calories: 266.5 kcal
- Sugar: 4.2 g
- Sodium: 680.1 mg
- Fat: 10.5 g
- Saturated Fat: 3.2 g
- Unsaturated Fat: 7.0 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 5.5 g
- Protein: 17 g
- Cholesterol: 47.5 mg
