Recipe by
Chef Jeff
Microwave Turkey and Vegetable Casserole
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This Microwave Turkey and Vegetable Casserole is a comforting and hearty dish perfect for a quick and easy meal. Packed with lean protein and nutritious vegetables, it's a satisfying option for a delicious dinner.
Ingredients:
- 1 cup diced turkey breast (GI: 0)
- 1/2 cup chopped bell peppers (GI: 10)
- 1/2 cup chopped zucchini (GI: 15)
- 1/4 cup diced onions (GI: 10)
- 1 clove garlic, minced (GI: 0)
- 1/2 cup low-sodium chicken broth (GI: 0)
- 1 tablespoon olive oil (GI: 0)
- 1/2 teaspoon dried oregano (GI: 0)
- Salt and pepper to taste
Cooking Instructions:
- In a microwave-safe dish, combine the diced turkey, bell peppers, zucchini, onions, and minced garlic.
- Drizzle olive oil over the mixture and sprinkle with dried oregano, salt, and pepper. Mix well to coat the ingredients.
- Pour the low-sodium chicken broth over the turkey and vegetable mixture.
- Cover the dish with a microwave-safe lid or microwave-safe plastic wrap, leaving a small vent for steam to escape.
- Microwave on high for 6-8 minutes or until the turkey is cooked through and the vegetables are tender.
- Carefully remove from the microwave, stir, and let it sit for a minute before serving.
- Enjoy this comforting Microwave Turkey and Vegetable Casserole hot.
Flavor Profile:
The Microwave Turkey and Vegetable Casserole is a savory and comforting dish with the perfect blend of tender turkey, flavorful vegetables, and aromatic herbs.
Serving Size:
This recipe serves 2.
| Nutritional Facts | Amount per Serving |
|---|---|
| Calories | 220 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Cholesterol | 60mg |
| Sodium | 310mg |
| Total Carbohydrate | 10g |
| Dietary Fiber | 3g |
| Total Sugars | 5g |
| Protein | 25g |
Type-2 Diabetic Friendly Explanation:
This Microwave Turkey and Vegetable Casserole is a great option for individuals with Type 2 diabetes as it includes lean protein, low glycemic index vegetables, and controlled portions to help manage blood glucose levels effectively. Be mindful of portion sizes for optimal results. Enjoy this flavorful dish as part of a balanced meal plan.
