Recent studies have suggested that mushrooms are good for you in more ways than one. Not only do they have anti-cancer benefits, but they are a “low-energy density” food, which means you can eat more of them without consuming large amounts of calories that can lead to weight gain.
This holiday season, add mushrooms and brown rice to your turkey leftovers for a healthy and delicious meal.
Mushroom, Turkey and Rice Casserole
Preparation Time: 20 mins. Cooking Time: 35 mins.
2 tbsp olive oil 25 ml
1 lb. sliced fresh crimini or white Mushrooms 500 g
1 cup sliced celery 250 mL
3/4 cup sliced green onion 175 mL
2 cloves garlic, minced 2
1 tsp EACH dried thyme leaves, sage leaves and salt 5 mL
1/2 tsp Pepper 2 mL
4 cups cubed cooked turkey breast 1 L
4 cups cooked brown and wild rice* 1 L
2/3 cup chicken stock 150 mL
1/2 cup coarsely chopped pecans 125 mL
2 tbsp chopped parsley (optional) 25 mL
In large skillet heat olive oil over medium heat. Add mushrooms, celery, onions and garlic; sauté for 3 minutes. Stir in thyme, sage, salt, pepper; sauté for 2 minutes and add chicken stock. Remove from heat and set aside. In 2.5-3 qt (2.5-3 L) casserole combine turkey, rice, and pecans, stir in mushroom mixture. Bake in 350°F (180°) oven for 25 minutes or until heated through. Garnish with parsley if desired.
Makes 6 Servings
* In medium saucepan bring 2 ½ cups (625 mL) water to boil. Add 1 cup (250 mL) uncooked brown and wild rice mix. Cover and reduce heat to simmer for 35-45 minutes or until water is absorbed and rice is until tender.
Tips: Brown and wild rice take longer to cook than white rice so cook it the night before to have ready for this recipe. Brown rice is much more nutritious than white since it is the whole grain and contains the bran which adds fiber and vitamins. Wild rice is not rice at all but a long grain marsh grass that gives a nutty flavour and chewy texture. It is less expensive to buy a mix of brown and wild rice that is available in bulk at many stores.
If substituting ground thyme and sage for thyme and sage leaves, reduce to ½ tsp (2 mL)-3/4 tsp (3 mL)
Sodium: 575 mg
Protein: 32.5 g
Fat: 14.4 g
Carbohydrates: 28.4 g
Dietary Fibre: 4.3 g
Recipe courtesy of MushroomsCanada.ca
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