A Heart smart way to enjoy this dish that is traditionally quite high in fat and calories. I have made a few substitutions to lower both. It still tastes very rich and delicious. But beware all this yummy goodness might have you going for seconds!


Ingredients

4 cups brown or long grain wild rice, cooked

4 cups cooked, skinless, turkey breast , cubed in bite-sizes pieces

4 cups broccoli, steamed & well drained

2 cups low fat sharp white or cheddar cheese, grated

SAUCE

1 can low fat cream of chicken soup

1/2 cup plain yogurt – to cook with yogurt, bring it to room temperature before you add it to the dish, otherwise it might curdle and separate and add it to the dish spoon by spoon.

1/2 cup chicken broth

1/4 cup dry white wine

1/4 cup fresh lemon juice

2 T curry powder

2 full cranks of black pepper


Method of Preparation

Spray a 9x 13 oven proof casserole with cooking spray. Pre-heat oven to 350F/170C

Layer in this order: rice, then Turkey and broccoli on top

Pour sauce over and top with grated cheese.

Bake at 350/170C for 30 -35 minutes.


Tips

Too lower fat and calories even more, replace grated cheese topping with 2 cups of soda crackers crushed finely and mix with 1 cup parmesan cheese and 2 T. of basil flakes.