Turkey Noodle Casserole


Turkey Noodle Casserole 

Ingredients:

Casserole:
  • 3 tablespoons canola or olive oil
  • 1 garlic clove, minced
  • 1 cup diced celery
  • 1 (8-ounce) package mushrooms, sliced
  • 1/3 cup oat or all-purpose flour
  • 3 cups defatted turkey or chicken broth, preferably low sodium
  • 1 1/2 tablespoons chopped fresh or dried thyme
  • 1/2 tablespoon chopped fresh or dried sage
  • Coarse salt and freshly ground black pepper to taste
  • 2 1/2 cups cooked turkey meat (about 10 ounces)
  • 1 (10-ounce) package wheat noodles
  • Vegetable cooking spray or canola oil
Topping:
  • 12 slices of sesame or plain melba toast, crushed
  • 1/4 cup toasted wheat germ
  • 2 tablespoons minced dried onion
  • 1 tablespoon sesame seeds
  • 3 tablespoons canola or olive oil

Directions:

  1. Preheat oven to 350 degrees.
  2. Place large nonstick skillet over medium-high heat. Add 1 teaspoon oil and garlic. Saute for 30 seconds and add the celery. Continue cooking for 4-5 minutes or until the celery begins to soften. Remove the celery from the pan and add 2 teaspoons of oil and the mushrooms; cook for 3-4 minutes or until the mushrooms start to brown and have given up their liquid.
  3. Remove the vegetables from the pan and add 2 tablespoons of oil to the pan. Stir in the flour and cook for 1 minute. Reduce the heat to medium and gradually add the turkey broth; cook for 8-10 minutes or until thickened, stirring frequently as the mixture thickens. Stir in the thyme and sage, and salt and pepper to taste. Remove from the heat and add the turkey, mushroom mixture, and cooked noodles. Place the mixture in a 9x13-inch baking dish lightly coated with cooking spray or oil.
  4. Combine the crushed melba toast, wheat germ, dried onion, sesame seeds and oil; sprinkle the mixture over the casserole and bake at 350 degrees for 25-30 minutes or until bubbly.

Yield:

8 servings (serving size: 1 1/2 cups)

Source:

Eat, Drink, and Be Healthy by Walter C. Willet, MD


 
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  • Nutrition Tip

    Turkey is a great source of amino acids, the building blocks of protein. It is also a source of L-tryptophan which can have a relaxing effect. It helps with the production of serotonin, a mood regulator. Dark meat contains more iron than white meat.

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