Low Calorie Italian Casserole

January  7, 2016
1 Ratings
Photo by Megan Olson
  • Serves 5
Author Notes

A make ahead freezer casserole that’s low in calories and packed with healthy ingredients. Made with brown rice, turkey, zucchini, tomato sauce and cheese this casserole makes a perfect quick and easy dinner. —Megan Olson

What You'll Need
  • 1 package ground, lean Jennie O turkey breast
  • 1 1/2 cups marinara sauce
  • 1 cup cooked brown rice
  • 2 medium zucchini, sliced into thing long strips
  • 1/2 teaspoon pepper
  • 1 teaspoon salt
  • 2 tablespoons oregano
  • 1 tablespoon minced garlic
  • 1/2 cup low calorie mozzarella
  • 1 tablespoon parmesan for sprinkling
  1. Preheat oven to 400 degrees
  2. Prepare a square 9x9 baking dish with cooking spray
  3. In a skillet, brown turkey with the seasonings
  4. When the turkey is half way through browning, add marinara sauce to the pan
  5. Remove from heat once browned completed
  6. Then to the baking dish add a small amount of sauce to the bottom of the dish
  7. Layer zucchini slices covering the bottle of the dish
  8. Add rice, then turkey mixture, then some cheese
  9. Repeat layers until everything is used (mine had 3 layers)
  10. Sprinkle top with parmesan if you like
  11. Cover with foil & bake in the oven 30 minutes
  12. Remove foil then bake another 15 minutes
  13. Allow casserole to sit 10 minutes before serving or portioning for the freezer

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1 Review

selena March 14, 2021
So how many calories are in a serving and what is a serving size?