Monday, November 29, 2010

Recipe for Turkey Broccoli Bake

5 servings, approximately 361 calories, 16 grams fat, 16 grams carbs, 39 grams protein, 2.5 grams fiber (without rice)

3 cups broccoli florets (I used fresh, but I’m sure frozen would be fine)
1 cup vegetable broth
1 ¼ lb. lean ground turkey breast
1 ½ TBSP olive oil
1 tsp garlic powder
½ tsp dried sage
1 tsp kosher salt
1 tsp ground black pepper
2 TBSP Worcestershire sauce, divided
1 ½ cups 1% milk
1/3 cup whole wheat flour
1 cup low fat sour cream
1 cup low fat shredded Mexican four cheese blend, divided
Cooking spray
Additional salt and pepper to taste

Spray casserole dish with cooking spray and set aside.  Preheat oven to 375 degrees.
Cook broccoli in vegetable broth about 5 minutes until still bright green and stems are starting to soften.  Set in strainer to drain well.
Heat olive oil over med-high heat and when hot, add turkey, garlic powder, sage, salt, pepper and 1 TBSP Worcestershire sauce.   Cook until no longer pink.  Place in strainer on top of broccoli.
Over medium heat, combine milk and flour, stirring constantly until boiling.  Turn heat off but leave pan on burner.  Stir in sour cream, ½ cup of cheese, and remaining TBSP Worcestershire sauce.  Stir for a minute or two until cheese is melted and everything is well combined.  Add more salt and pepper if needed.
Pour broccoli and turkey into casserole dish, stir to combine and distribute evenly. 
Pour sauce over broccoli and turkey and gently stir to distribute.
Top with remaining cheese.
Bake for 20 minutes until bubbly and cheese is browning.  If cheese isn’t brown enough, place under broiler for a few minutes.
Remove and let sit for 5 minutes and then serve.