This is a delicious gluten-free, low-glycemic, and South Beach Diet Phase Two casserole with brown rice, ground turkey, green pepper, mushrooms, and Feta. Use the Recipes-by-Diet-Type Index to find more recipes like this one.
I realize that it's almost time to stop thinking about casseroles and start thinking about salads, but before it gets too hot to turn on the oven, can I urge you to try this delicious Casserole with Brown Rice, Ground Turkey, Green Pepper, Mushrooms, and Feta? I worked on this for a few weeks to get a version I thought was just amazing, and I gave it a long name so you could see all the delicious ingredients tucked into this casserole with a lot of ground turkey, green pepper, mushrooms, and Feta and just a little bit of brown rice. I tried it out on several people who all said it was a keeper; hope you enjoy!
I used my Zojirushi 3-Cup Rice Cooker to cook the brown rice. (I only used part of it, and froze some rice for another time.)
While the rice cooks, wash the mushrooms, cut into thick slices or half slices, and saute until nicely browned. Put the mushrooms in a large bowl.
Chop the onions and green pepper, saute until starting to brown, then add Greek seasoning and Greek oregano and cook a few minutes more. Put the sauteed veggies into the bowl with the mushrooms.
I used low-fat Mozzarella and Feta to give the casserole plenty of cheesy flavor, but there's still not a huge amount of cheese.
Put the mixture into a glass or crockery casserole dish and sprinkle with the other 1 1/4 cups cheese. (I used my favorite 12 cup glass casserole dish, but anything close to that size will work.)
Here's how it looks when you take off the lid. Put back in the oven and bake about 20 minutes more, or until the top is nicely browned and the casserole is bubbling.
Serve hot. This keeps well in the fridge and freezes well, and it can be reheated either in a covered dish in the oven or in the microwave.
Casserole with Brown Rice, Ground Turkey, Green Pepper, Mushrooms, and Feta
(Makes 6 generous servings; recipe created by Kalyn.)
1 1/2 cups cooked brown rice
4-6 tsp. olive oil, divided (more or less depending on your pan)
1 lb. brown Crimini mushrooms (also called Baby Bella), washed and cut into thick slices or pieces
1 medium onion, chopped into smallish pieces
1 green pepper, seeds removed and chopped into smallish pieces
1 tsp. Greek seasoning
1 tsp. Greek oregano
1 1/2 lb. ground turkey (I used ground turkey thighs)
salt and fresh-ground black pepper to taste
2/3 cup low-fat sour cream
1/3 cup chicken stock
3/4 cup crumbled Feta
8 oz. grated reduced fat Mozzarella (3/4 cup + 1 1/4 cup)
Cook brown rice according to package directions. (I cooked the maximum amount in my Zojirushi 3-Cup Rice Cooker and froze the extra for another time.) Preheat oven to 375F/190C. Spray a glass or crockery casserole dish with non-stick spray. (I used my favorite 12 cup glass casserole dish, but you can also use a rectangular dish and make a slightly flatter casserole.)
Wash mushrooms if needed and cut into thick slices or half slices. Heat about 2 tsp. oil in a large non-stick frying pan and saute the mushrooms over medium-high heat until they're slightly browned and all liquid has evaporated, about 5 minutes. Put mushrooms into a large plastic bowl.
Heat a little more oil in the frying pan, add the chopped onion and green pepper, and cook over medium-high heat until the onion and peppers are starting to slightly brown. Add the Greek seasoning and Greek oregano and cook about 1 minute more. Add the vegetables to the mushrooms in the bowl.
Heat a little more oil in the pan, add the ground turkey, and cook over medium-high heat until the turkey is nicely browned and any water that's released has completely evaporated. (Nearly all ground turkey will release some water, even if you buy high-quality ground-in-store turkey.) This will take about 10 minutes; don't rush the browning. Season the turkey with a little salt and fresh-ground black pepper and break apart with a turner as it cooks. (I like to use a potato masher to break the cooked turkey into small pieces.) Add the browned turkey to the bowl with the vegetables. Stir the cooked brown rice into the turkey/vegetable mixture.
In a small bowl mix together the low-fat sour cream, chicken stock, crumbled Feta, and 3/4 cup of the reduced-fat Mozzarella. Gently mix the sour cream mixture into the rice/meat/vegetables mixture. Put it into the sprayed casserole dish and spread around so it's slightly pressed down and flat. Top with the other 1 1/4 cups grated low-fat Mozzarella.
Bake covered for 20 minutes, then remove the lid (or foil) and bake another 20 minutes, or until the top is nicely browned and the whole casserole is bubbling. Serve hot.
This keeps for several days in the refrigerator and also freezes well. It can be reheated in a tightly covered dish in the oven or in the microwave.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This casserole is loaded with low-glycemic ingredients, but it's limited to Phase 2 or 3 for the South Beach Diet and not suitable for low-carb diets because of the brown rice. It's recommended to use lean ground turkey and reduced-fat cheese for South Beach. For a lower-carb casserole with these flavors, I would use more turkey and peppers and less rice.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you're a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Casseroles for Dinner:
Slow Cooker Casseroles Photo Index Page ~ Slow Cooker from Scratch
20+ Deliciously Healthy Low-Carb Casseroles ~ Kalyn's Kitchen
Low-Carb Chicken Parmesan Casserole ~ I Breathe I'm Hungry
Ground Turkey Low-Carb Enchilada Casserole with Red and Green Chiles ~ Kalyn's Kitchen
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!