TURKEY AND GREEN BEAN CASSEROLE
This wholesome, high-protein Turkey and Green Bean Casserole brings the ground turkey lean goodness and fresh, crunchy green beans to the dinner table. Instead of adding Greek yoghurt for the fat content, this is loaded with creaminess, and a certain richness has been added through Parmesan cheese. Still, the presence of garlic, salt, and pepper also has an elevated flavour. Prep in no time – perfect for those crazy weeknights, yet get you a healthy, high-protein meal in under 30 minutes. Serve alone or over whole grain rice or fresh salad.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
American, Fusion
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Weeknight Meal, Family Dinner, Fall, Casual Gathering
SPECIAL CONSIDERATION / DIETARY CONCERNS
High Protein, Low Carb, Gluten-Free, Healthy, Low Fat
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS
- 100g ground turkey
- 50g green beans, trimmed
- 1 tbsp shredded Parmesan cheese
- 1 clove garlic, minced
- 1 tbsp Greek yogurt
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 220
- Protein: 18g
- Fat: 8g
- Carbohydrates: 9g
- Fibre: 2g
- Sodium: 160mg
- Sugars: 2g
PREPARATION
- Prepare Ingredients: Set oven to 180°C or 350°F. Grease a small baking dish lightly.
- Cook Turkey: Put a pinch of olive oil in a pan over medium. Add the ground turkey. Break into small bits when it browns up. Add a pinch of salt and pepper to the mix. Turn the stove off.
- Blanch Green Beans: Bring a small pot of salted water to a boil. Blanch trimmed green beans until just tender-crisp, about 3 minutes. Shock in an ice bath under cold running water to stop cooking and set the colour.
- Mix ingredients: Combine cooked turkey, blanched green beans, Greek yoghurt, minced garlic, and half of the Parmesan cheese in one bowl and mix well to be coated with the remaining salt and pepper on taste.
- Assemble Casserole: Place the mixture in the prepared baking dish, then the remaining Parmesan cheese spreads evenly across the dish.
- Bake: Put the casserole inside a preheated oven and bake for 15 to 20 minutes, or until the cheese melts and gets golden.
- Serve: Serve over a slightly warm serving. Great as a main, it’s even better when served with a fresh side salad.
PREP TIME
10 minutes
COOKING TIME
15-20 minutes
TIPS
- If you prefer, substitute the ground turkey with ground chicken or your favourite lean ground meat.
- Trim green beans evenly to ensure uniform cooking and a tender bite.
- Sprinkle a few lightly over the top for that crunchy topping and bake.
VARIATIONS
- Add sliced mushrooms or bell peppers to intensify flavour and texture.
- Use low-fat sour cream for Greek yoghurt; it has a sour taste.
- Sprinkle in some paprika or Italian seasoning for a bit of depth of flavour.
PREPPING AND STORAGE
- Fridge: Refrigerate the leftovers in an airtight container for up to 3 days. Heat through in the oven or microwave.
- Freezing: Place the unbaked casserole tightly wrapped in the freezer for up to 2 months. Thaw overnight in the refrigerator before baking as directed.