Hearty Family Veggie and Turkey Casserole

• 1 lb lean ground turkey
• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 2 cups broccoli florets, chopped
• 1 cup carrots, diced
• 1 cup frozen peas
• 2 cups cooked brown rice
• 1 1/2 cups shredded sharp cheddar cheese
• 1/4 cup grated Parmesan cheese
• 2 cups milk (whole or 2%)
• 3 tablespoons all-purpose flour
• 3 tablespoons unsalted butter
• 1/2 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1 teaspoon salt
• 3/4 cup panko breadcrumbs

Instructions

1. Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a little olive oil or non-stick spray.
2. In a large skillet, heat olive oil over medium heat. Add diced onion and garlic; sauté for about 3 minutes until softened.
3. Add ground turkey to the skillet, breaking it apart with a wooden spoon. Cook until browned and no longer pink, about 6-8 minutes. Season with salt, black pepper, and dried thyme.
4. Add chopped broccoli, carrots, and frozen peas to the turkey mixture. Cook for another 5 minutes until vegetables are slightly tender.
5. In a separate saucepan, melt butter over medium heat. Whisk in flour and cook for 1-2 minutes to form a roux. Gradually whisk in milk, stirring constantly until the sauce thickens, about 4-5 minutes.
6. Remove sauce from heat and stir in 1 cup shredded cheddar cheese until melted and smooth. Pour cheese sauce over the turkey and vegetable mixture, stirring gently to combine.
7. Fold in cooked brown rice evenly into the mixture. Transfer everything to the prepared baking dish.
8. Mix panko breadcrumbs with the remaining 1/2 cup shredded cheddar and Parmesan cheese. Evenly sprinkle this topping over the casserole.
9. Bake uncovered in the preheated oven for 30-35 minutes, until the topping is golden brown and casserole is bubbly. Let rest for 5 minutes before serving.

Chef tips

• Use leftover cooked rice or quinoa as a substitute for the brown rice for a gluten-free option.
• For a dairy-free version, swap milk and cheeses for plant-based alternatives and use nutritional yeast in the sauce.
• Add other seasonal vegetables such as zucchini or bell peppers for more variety and nutrition.
• If you prefer a crunchier topping, broil the casserole for the last 2-3 minutes—watch carefully to prevent burning.