Ground Turkey and Rice Pilaf Skillet

Name: Ground Turkey and Rice Pilaf Skillet
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Cuisine: American
Ingredients: 1.5 pound ground turkey; 1 tablespoon olive oil; 0.5 yellow onion (medium, finely diced); 2 clove fresh garlic cloves (minced); 1.5 cup long grain white rice; 3 cup chicken broth; 1 teaspoon dried oregano; 0.75 teaspoon salt; 0.25 teaspoon black pepper; 2 zucchinis (medium, diced, sautéed until very tender)

A flavorful yet mild one-pan meal featuring lean ground turkey and fluffy white rice, complemented by gently sautéed zucchini. This dish is crafted for easy digestion and comforting flavors.

Prep: 15 min
Cook: 30 min
Total: 45 min
Servings: 6
Cuisine: American
Difficulty: Easy
Cost: $2.28/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Gluten-Free
Low-Sugar
High-Protein

Ingredients

1.5 pound ground turkey
1 tablespoon olive oil
0.5 yellow onion (medium, finely diced)
2 clove fresh garlic cloves (minced)
1.5 cup long grain white rice
3 cup chicken broth
1 teaspoon dried oregano
0.75 teaspoon salt
0.25 teaspoon black pepper
2 zucchinis (medium, diced, sautéed until very tender)

Instructions

Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Add the 1/2 finely diced yellow onion and cook until very soft and translucent, about 5-7 minutes.
Add the 2 minced fresh garlic cloves and cook for 1 minute more until fragrant. Add the 1 1/2 pounds of ground turkey to the skillet, breaking it up with a spoon, and cook until browned, about 8-10 minutes.
Drain any excess fat. Stir in the 1 1/2 cups of long grain white rice, 3 cups of chicken broth, 1 teaspoon of dried oregano, 3/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Bring to a simmer, then reduce heat to low, cover, and cook for 18-20 minutes, or until the rice is tender and the liquid is absorbed.
While the rice cooks, sauté the 2 diced zucchini in a separate small pan with a splash of olive oil until they are very tender and soft, about 5-8 minutes. Season lightly with salt.
Once the turkey and rice mixture is cooked, fluff with a fork and gently stir in the tender zucchini. Serve immediately. Ensure both the turkey and vegetables are thoroughly cooked and soft, critical for managing Chron's symptoms.

Notes

Ensuring the onion, garlic, and zucchini are very well-cooked and soft is crucial for easier digestion within a Chron's diet.

Nutrition (per serving)

Calories: 365
Protein: 27.5 g
Carbohydrates: 38 g
Fat: 11.5 g
Fiber: 3 g
Sodium: 520 mg
Saturated Fat: 2.8 g
Sugar: 2.1 g
Cholesterol: 60 mg