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Healthified Turkey and Wild Rice Casserole

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82% less sat fat • 75% less fat • 43% fewer calories than the original recipe. No one will complain about turkey leftovers in an easy-to-make homemade casserole.

  • Prep Time 20 min
  • Total Time 2 hr 0 min
  • Servings 10

Ingredients

5
cups water
3/4
cup uncooked regular long-grain brown rice
3/4
cup uncooked wild rice
1
container (10 oz) refrigerated reduced-fat Alfredo pasta sauce
1
cup fat-free sour cream
1/2
cup Progresso™ reduced-sodium chicken broth (from 32-oz carton)
1/4
cup grated Parmesan cheese
1/4
teaspoon dried thyme leaves or poultry seasoning
1/4
teaspoon pepper
4
cups cut-up cooked turkey
1
bag (12 oz) Green Giant™ Steamers™ frozen mixed vegetables, thawed
1/2
cup Progresso™ plain bread crumbs
2
teaspoons olive oil

Directions

  • 1 In 3-quart saucepan, heat water, brown rice and wild rice to boiling . Reduce heat; cover and simmer 40 to 50 minutes or until rices are tender. If necessary, drain.
  • 2 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In very large bowl, mix pasta sauce, sour cream, broth, Parmesan cheese, thyme and pepper until well mixed. Stir in rice mixture, turkey and vegetables. Spoon into baking dish.
  • 3 In small bowl, mix bread crumbs and oil; sprinkle over turkey mixture.
  • 4 Bake uncovered 40 to 50 minutes or until edges are bubbly and bread crumbs are lightly browned.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 240
  • Fat Reduced By 25g
  • Saturated Fat Reduced By 16 1/2g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
65mg
65%;
Sodium
340mg
340%;
Total Carbohydrate
36g
36%
(Dietary Fiber
3g
3%
  Sugars
1g
1%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
0%;
Calcium
15%;
Iron
10%;
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
3 containers (10 oz each) refrigerated Alfredo pasta sauce 1 container (10 oz) refrigerated reduced-fat Alfredo pasta sauce
1/2 teaspoon salt 1 cup fat-free sour cream
3 tablespoons butter or margarine, melted 1/2 cup Progresso® reduced-sodium chicken broth (from 32-oz carton)
1/4 cup grated Parmesan cheese
1/4 teaspoon pepper
2 teaspoons olive oil
Nutritional Highlights
Calories
 
 
550 (before)
310 (after)
Saturated Fat
 
 
20 g (before)
3 1/2 g (after)
Total Fat
 
 
33 g (before)
8 g (after)

Did You Know?

Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

We like the combination of the two rices, but you can make it with all brown rice or all wild rice, if you prefer.

You can use cooked chicken instead of the turkey, if you like.

It's easy to make this casserole up to 8 hours in advance, simply cover and refrigerate without the topping. Then, sprinkle with the bread crumb mixture just before baking.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
65mg
65%;
Sodium
340mg
340%;
Total Carbohydrate
36g
36%
(Dietary Fiber
3g
3%
  Sugars
1g
1%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
0%;
Calcium
15%;
Iron
10%;
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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