Ground Turkey Skillet with Zucchini & Rice is a quick and healthy one-pan meal that combines lean ground turkey, fresh zucchini, and rice, all cooked together in a savory sauce. This dish is perfect for busy weeknights and is packed with flavor and nutrition.
Ingredients
- 1 lb ground turkey
- 1 cup rice (white or brown)
- 2 medium zucchinis (sliced)
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 2 cups chicken broth (or water)
- 1 teaspoon Italian seasoning
- Salt and pepper (to taste)
- 2 tablespoons olive oil
- Fresh parsley (for garnish, optional)
Timing
Making Ground Turkey Skillet with Zucchini & Rice takes about 10 minutes for preparation and 20 minutes for cooking.
Instructions
Step 1: Sauté the Turkey
- Heat Oil: In a large skillet, heat the olive oil over medium heat.
- Cook Turkey: Add the ground turkey to the skillet. Season with salt, pepper, and Italian seasoning. Cook until browned, breaking it apart with a spoon, about 5-7 minutes.
Step 2: Add Vegetables
- Add Onion and Garlic: Stir in the chopped onion and minced garlic. Sauté for about 2-3 minutes until the onion is translucent.
- Add Zucchini: Add the sliced zucchini to the skillet and cook for another 3-4 minutes until slightly softened.
Step 3: Cook the Rice
- Add Rice and Broth: Stir in the rice and pour in the chicken broth. Bring to a boil.
- Simmer: Reduce the heat to low, cover, and simmer for about 15 minutes (or according to rice package instructions) until the rice is cooked and has absorbed the liquid.
Step 4: Serve
- Fluff and Garnish: Once the rice is cooked, fluff it with a fork. Taste and adjust seasoning if necessary.
- Enjoy: Serve hot, garnished with fresh parsley if desired.
Nutritional Information
Here’s a quick overview of the nutritional content of Ground Turkey Skillet with Zucchini & Rice (per serving, based on 4 servings):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 |
| Protein | 30g |
| Fat | 10g |
| Carbohydrates | 40g |
| Fiber | 3g |
| Sugar | 2g |
Tips for Customization
- Add More Vegetables: Feel free to incorporate other vegetables like bell peppers, spinach, or carrots for added nutrition.
- Spice It Up: Add red pepper flakes or a dash of hot sauce for some heat.
- Herb Variations: Fresh herbs like basil or cilantro can be added for extra flavor.
Conclusion
Ground Turkey Skillet with Zucchini & Rice is a nutritious and flavorful dish that’s easy to prepare in one pan. With its combination of lean protein and fresh vegetables, it’s a perfect option for a healthy family meal!
Ground Turkey Skillet with Zucchini & Rice Recipe
Ingredients
- • 1 lb ground turkey
- • 1 cup rice (white or brown)
- • 2 medium zucchinis (sliced)
- • 1 onion (chopped)
- • 2 cloves garlic (minced)
- • 2 cups chicken broth (or water)
- • 1 teaspoon Italian seasoning
- • Salt and pepper (to taste)
- • 2 tablespoons olive oil
- • Fresh parsley (for garnish, optional)
Instructions
- Heat the olive oil in a large skillet over medium heat.
- Add the ground turkey to the skillet. Season with salt, pepper, and Italian seasoning. Cook until browned, breaking it apart with a spoon, about 5–7 minutes.
- Stir in the chopped onion and minced garlic. Sauté for about 2–3 minutes until the onion is translucent.
- Add the sliced zucchini to the skillet and cook for another 3–4 minutes until slightly softened.
- Stir in the rice and pour in the chicken broth. Bring to a boil.
- Reduce the heat to low, cover, and simmer for about 15 minutes (or according to rice package instructions) until the rice is cooked and has absorbed the liquid.
- Once the rice is cooked, fluff it with a fork. Taste and adjust seasoning if necessary.
- Serve hot, garnished with fresh parsley if desired.
Step 1: Sauté the Turkey
Step 2: Add Vegetables
Step 3: Cook the Rice
Step 4: Serve
