Turkey-broccoli bake

Turkey-broccoli bake

10 oz cooked turkey shredded or cut into pieces
1 can mushrooms, drained
1/2 cup frozen peas
1/2 bag frozen broccoli (no need to thaw)
1/4 – 1/2 onion chopped
1 tblsp flour
1/2 can vegetable broth
1/4 to 1/2 cup skim milk
Flavored bread crumbs (optional)
1/4 Cup Sliced Almonds

Preheat oven to 350 degrees F. Spray a baking pan with nonstick spray. Pour frozen broccoli, peas & drained mushrooms into pan. Top with turkey and pepper to taste. Cook onion in pan with cooking spray till soft — use cooking spray liberally!! Sprinkle with flour to make a roux — which is like a paste made of flour & the spray — you could also use some broth here. The “roux” will be a thick pasty stuff in the bottom of the pan, slightly golden in color. Add broth, whisking till thick. Add milk & simmer for 1-2 minutes. Mixture should be soupy (should coat the back of a spoon), pour over turkey mixture. Top with breadcrumbs &/or almonds & bake 45 minutes, or until top is slightly brown.

For 1 cup servings:
146 cal
fat 5 grams (sat: .7, poly: 1, mono: 2)
carbs:11 grams (fiber 3)
protein 16 grams

Amazing how healthy and yummy this recipe is!