Low-Fat Crock Pot Herbed Turkey and Wild Rice Casserole

The aroma always hits me first – that savory blend of wild rice, herbs, and slowly cooked turkey, reminiscent of Thanksgiving but without all the fuss. My grandmother used to make a simplified version of this, simmering everything on the stovetop, but the crock pot method is a game-changer. It’s the kind of meal that warms you from the inside out, perfect for chilly evenings and busy weeknights, and somehow, it always brings back memories of family gatherings and cozy comfort.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 6 hours 30 minutes – 7 hours 30 minutes (includes 30 minutes on high)
• Total Time: 6 hours 45 minutes – 7 hours 45 minutes
• Servings: 6
• Dietary Type: Low-Fat

Ingredients

• 6 slices bacon, cut into 1/2 inch pieces
• 1 lb turkey breast tenderloin, cut into 3/4 inch pieces
• 1/2 onion, chopped
• 1/2 cup carrot, sliced
• 1/2 cup celery, sliced
• 2 (14 1/2 ounce) cans chicken broth
• 10 3/4 ounces condensed cream of chicken soup
• 1/4 teaspoon dried marjoram
• 1/8 teaspoon pepper
• 1 1/4 cups uncooked wild rice, rinsed and drained

Equipment Needed

• 10-inch skillet
• Medium mixing bowl
• Metal whisk
• Crock Pot (Slow Cooker)

Instructions

1. Start by preparing the bacon. In a 10-inch skillet, cook bacon over medium heat until crisp and browned.
2. Once the bacon is cooked, add the chopped onion, sliced carrot, and sliced celery to the skillet.
3. Cook the vegetables for about 5 minutes, stirring occasionally, until they begin to soften. This step enhances the overall flavor of the casserole. Drain off any excess fat from the skillet after cooking.
4. In a medium mixing bowl, combine one can of chicken broth and the condensed cream of chicken soup.
5. Use a metal whisk to blend the broth and soup until smooth and creamy.
6. Once the mixture is blended, add the remaining can of chicken broth and the dried marjoram and pepper to the bowl. Whisk until well combined.
7. Pour the sauce mixture into the crock pot.
8. Add the rinsed and drained wild rice and the cubed turkey to the crock pot.
9. Blend all the ingredients in the crock pot well, ensuring that the rice and turkey are evenly coated with the sauce.
10. Cook the casserole on High for 30 minutes. This initial high heat helps to jumpstart the cooking process.
11. After 30 minutes on High, reduce the heat to Low.
12. Cook the casserole on Low for 6 to 7 hours, or until the wild rice is tender and the liquid is mostly absorbed. The cooking time may vary depending on your crock pot, so check for doneness periodically. If the rice is still too firm, continue cooking for another hour.

Expert Tips & Tricks

• To prevent the wild rice from becoming mushy, ensure it is thoroughly rinsed before adding it to the crock pot. Rinsing removes excess starch.
• For a richer flavor, consider using smoked bacon instead of regular bacon. The smoky notes will add depth to the casserole.
• If you prefer a thicker sauce, you can mix a tablespoon of cornstarch with two tablespoons of cold water and stir it into the casserole during the last hour of cooking.
• To make this dish even healthier, use low-sodium chicken broth and low-fat cream of chicken soup.
• If you don’t have turkey breast tenderloin on hand, you can use cubed chicken breast or even cooked leftover turkey. Adjust the cooking time accordingly if using cooked turkey, as it will only need to heat through.
• For a deeper, more complex flavor, try adding a splash of dry sherry or white wine to the sauce mixture before pouring it into the crock pot.
• If you’re short on time, you can skip the initial skillet step and add the uncooked bacon, onion, carrot, and celery directly to the crock pot. However, browning the bacon and vegetables beforehand really enhances the flavor.

Serving & Storage Suggestions

Serve the Low-Fat Crock Pot Herbed Turkey and Wild Rice Casserole hot, directly from the crock pot. Garnish with fresh parsley or thyme for a pop of color and added flavor. This casserole pairs well with a side salad or steamed green beans.

To store leftovers, allow the casserole to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 3-4 days.

To reheat, microwave individual portions until heated through. You can also reheat the entire casserole in the oven at 350°F (175°C) for about 20-30 minutes, or until heated through. Add a splash of chicken broth or water if the casserole seems dry during reheating.

Freezing is also an option. Divide the cooled casserole into freezer-safe containers or bags. It can be stored in the freezer for up to 2-3 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	318.5 kcal	N/A
Calories from Fat	74 g	23%
Total Fat	8.3 g	12%
Saturated Fat	2.5 g	12%
Cholesterol	56.4 mg	18%
Sodium	928.2 mg	38%
Total Carbohydrate	31.4 g	10%
Dietary Fiber	2.7 g	10%
Sugars	2.6 g	10%
Protein	28.9 g	57%

Variations & Substitutions

• Vegetarian/Vegan: Substitute the turkey with 1 (15-ounce) can of drained and rinsed chickpeas or 1 lb of chopped mushrooms. Use vegetable broth instead of chicken broth and a can of condensed cream of mushroom soup.
• Gluten-Free: Ensure the condensed cream of chicken soup is gluten-free. Many brands offer gluten-free options.
• Dairy-Free: Use a dairy-free cream of chicken soup substitute, available in some health food stores or online. You can also make your own using a base of pureed cashews or coconut milk thickened with cornstarch.
• Spicy: Add a pinch of red pepper flakes or a dash of hot sauce to the sauce mixture for a kick.
• Herb Variations: Experiment with different herbs such as thyme, rosemary, or sage to customize the flavor profile.
• Vegetable Boost: Add other vegetables like diced bell peppers, zucchini, or mushrooms for added nutrients and flavor.

FAQs (Frequently Asked Questions)

Q: Can I use brown rice instead of wild rice?
A: While you can substitute brown rice, the cooking time will likely need to be adjusted. Brown rice typically takes longer to cook than wild rice, so you may need to increase the cooking time by an hour or two. Check for doneness periodically.

Q: Can I make this casserole ahead of time?
A: Yes, you can prepare the casserole ahead of time. Assemble all the ingredients in the crock pot, but do not start cooking. Store it in the refrigerator for up to 24 hours. When ready to cook, start the crock pot according to the recipe instructions, adding about 30 minutes to the total cooking time.

Q: My casserole is too watery. What can I do?
A: If the casserole is too watery, remove the lid from the crock pot during the last hour of cooking to allow some of the excess liquid to evaporate. You can also stir in a tablespoon of cornstarch mixed with two tablespoons of cold water to help thicken the sauce.

Q: Can I add cheese to this casserole?
A: Absolutely! Adding shredded cheese during the last 30 minutes of cooking can add a creamy, cheesy element to the casserole. Cheddar, Monterey Jack, or Gruyere would all be delicious choices.

Q: What if I don’t have condensed cream of chicken soup?
A: You can make a substitute by creating a roux with butter and flour, then whisking in chicken broth and milk (or a dairy-free alternative) until thickened. Season with salt, pepper, and any desired herbs. There are also recipes online for homemade cream of chicken soup substitutes.

Final Thoughts

I genuinely hope you give this Low-Fat Crock Pot Herbed Turkey and Wild Rice Casserole a try. It’s a dish that’s both comforting and surprisingly healthy, perfect for busy weeknights or cozy weekends. Don’t hesitate to experiment with different herbs and vegetables to make it your own. If you do try it, please share your feedback – I’d love to hear how it turned out! Consider pairing it with a light, crisp white wine or a refreshing green salad for a complete and satisfying meal.