Low Calorie Turkey Divan
A healthy, flavorful casserole combining tender broccoli and sliced turkey in a creamy mustard-yogurt sauce, perfect for quick, low-calorie family dinners or meal prep.
Ingredients
- 10 oz. frozen broccoli spears ⓘ
- 1/4 cup all-purpose flour ⓘ
- 2 Tbsp. all-purpose flour ⓘ
- 1/4 cup plain low-fat yogurt ⓘ
- 1 Tbsp. mustard
- 1 tsp. mustard ⓘ
- 2 tsp. sherry extract ⓘ
- salt and pepper ⓘ
- 12 oz. cooked sliced turkey
- 2 cups water ⓘ
- 2 packages instant chicken broth ⓘ
- 1/2 tsp. Worcestershire sauce ⓘ
Instructions
- Cook broccoli according to package directions.
- Drain the cooked broccoli.
- Place the drained broccoli in an 8-inch square baking pan sprayed with cooking spray.
- Arrange sliced turkey on top of the broccoli.
- Preheat oven to 400°F (204°C).
- In a small bowl, combine all-purpose flour, plain low-fat yogurt, mustard, sherry extract, salt, and pepper to make the sauce.
- Pour the sauce evenly over the broccoli and turkey.
- Sprinkle grated Parmesan cheese on top.
- Bake in the preheated oven for about 20 minutes or until heated through and golden.
Tips & Substitutions
For added flavor, consider using fresh broccoli instead of frozen, and adjust the mustard to your taste. If you want a creamier sauce, you can substitute some of the yogurt with low-fat cream cheese. To enhance the flavor, try adding garlic powder or onion powder to the sauce mixture. Also, feel free to experiment with different types of cheese on top, like cheddar or mozzarella.
Serving Suggestions
Serve the Low Calorie Turkey Divan with a side of whole grain rice or quinoa for a balanced meal. A simple green salad dressed with lemon vinaigrette pairs nicely and adds freshness. For a comforting touch, consider serving it alongside garlic bread. This dish is reminiscent of the flavors found in American recipes, making it a delightful choice for family dinners.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in the oven at 350°F (175°C) for about 15-20 minutes until warmed through, or microwave in short intervals, stirring in between, until heated. This dish can also be frozen for up to 2 months; just make sure to thaw before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Turkey Divan contains roughly 332 calories, with 14g protein, 65g carbohydrates, and 2g fat. It is an excellent source of vitamin A (71% of the Daily Value), vitamin C (37% of the Daily Value), and iron (31% of the Daily Value), and a good source of calcium and dietary fiber. Note that it is relatively high in sodium, at 2340mg per serving (102% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh turkey instead of sliced turkey?
Yes, you can use fresh turkey; just make sure to cook and slice it beforehand. Shredded rotisserie chicken is also a great alternative and can save you time. Just ensure the turkey is seasoned well, as this will enhance the overall flavor of the dish.
What can I substitute for all-purpose flour?
If you need a gluten-free option, you can use a gluten-free all-purpose flour blend. Alternatively, cornstarch or arrowroot powder can work as a thickening agent in this recipe. Just keep in mind that the texture may vary slightly, but the dish will still be delicious.
How can I make this dish dairy-free?
To make this recipe dairy-free, substitute the plain low-fat yogurt with a plant-based yogurt or cashew cream. For the cheese topping, use a dairy-free cheese option or simply skip it altogether. The dish will still retain great flavor without the dairy components.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).