Ground turkey forms the basis of a wholesome turkey surprise bake. Add vegetables for nutrition, color and crunch, then blend in egg noodles and season the dish with herbs and spices to suit your preferences. With a few simple modifications, a turkey surprise bake is relatively low in fat, calories and sodium.
Ground Turkey
Look for ground turkey breast, as white meat is lower in fat and calories. A 4-oz. serving of lean ground turkey contains 132 calories and about 2 g of fat, while regular mixed-meat ground turkey contains 190 calories and 11 g of fat. Read the label, as fat content and calories vary by brand. Or ask a butcher to grind turkey breasts so you know exactly what the meat contains.
Noodles
Egg noodles are sturdy, flat noodles often used in casseroles. Although the noodles are often made in short lengths, they are also available in a variety of forms, including long fettuccine noodles. Egg noodles vary from regular pasta because they contain a higher percentage of whole eggs. While eggs add flavor, they also slightly increase the fat content of the dish. If this is a concern, use regular pasta such as penne or macaroni. Increase the fiber content by using whole-grain pasta.
Vegetables
Vegetables create much of the "surprise" in a turkey surprise bake, as the choice of vegetables is completely up to you. A typical turkey casserole may contain carrots, onions, celery or peas, but you can use nearly any vegetable, including broccoli, water chestnuts, mushrooms, or even eggplant. Saute the vegetables in a skillet with the ground turkey before adding the turkey and vegetables to the casserole dish.
Add-Ins
If you prefer a low-sodium, low-fat dish, choose add-ins carefully because many are laden with salt and fat. If you like cheese, select a low-fat cheese such as skim-milk mozzarella or Monterey Jack. Instead of sour cream, incorporate Greek yogurt. Cream soups add flavor and a smooth consistency, but also add high levels of sodium. Look for reduced-sodium varieties of cream soups, such as cream of chicken, celery or mushroom. Perk up your turkey surprise with seasonings and flavorings such as soy sauce, red pepper flakes, lemon pepper, Italian seasoning, thyme, garlic powder, chopped parsley or pimentos.
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