Beautiful evening for a Casserole

A cool night

Before

Seven-Layer Turkey Casserole with Brown Rice and Sweet Corn

KEY FOODS AND RECIPES FOR THE SPECIALIZATION PERIOD

Serves 6

Protein provides building blocks for tissue and also maintaining your immune system. Carbohydrates for fueling your performance. Antioxidants to help repair damage to cells and help improve your athletic performance.

1 CUP UNCOOKED BROWN RICE (Organic Brown Rice)

1 CAN ( ABOUT 15 OUNCES) ORGANIC FROZEN SWEET CORN ( DO NOT DEFROST)

1/2 CUP ORGANIC CHICKEN BROTH

DASH OF SALT AND PEPPER
1 1/2 CUPS OF CHOPPED TOMATO
3 GARLIC CLOVES, FINELY CHOPPED

1/2 ONION, FINELY CHOPPED

12 OUNCES OF GROUND TURKEY ( I USE THE ITALIAN SEASONED)

DASH OF SALT AND PEPPER

1/2 CUP OF CHOPPED TOMATO

4 TABLESPOONS ORGANIC CHICKEN BROTH OR MORE

2 CUPS FRESH SPINACH, CHOPPED INTO 1-INCH PIECES

1 1/2 CUPS OF GRATED MONTEREY JACK CHEESE ON TOP

1. Layer all ingredients from the brown rice through the spinach in the order listed in a 2- to 3- quart casserole.

2. Bake, covered, for 1 hour at 350 F

3. Remove cover and spread the Monterey Jack cheese on top.

4. Bake uncovered for 30 minutes.

After

Nutrient per single serving:

Calories 254

Carbohydrates 33 grams

Protein 17 grams

Fat 6 grams

I play with the ingredients. Today I added fresh basil from the garden and added a can of organic chopped tomatoes for more moisture. I also add a few klugs of broth. You can prepare this ahead of time and it makes for a great quick meal when your tired after a long ride and you don't feel like cooking or you can take to work for your lunch :-) Enjoy!

Compliments of Fitness Cookbook by Chris Carmichael with Jim Rutberg