Turkey-Spinach Skillet with Quinoa

Name: Turkey-Spinach Skillet with Quinoa
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 3.5 servings
Cuisine: Italian
Ingredients: 1 pound ground turkey; 0.6 cup quinoa; 1.5 tablespoon olive oil; 6 cup fresh spinach (packed); 2 carrots (diced); 2 red bell peppers (diced); 0.5 cup low-FODMAP chicken broth; 0.25 cup fresh basil (chopped); 1 teaspoon dried oregano; 3.5 tablespoon ground flax seeds; 0.25 teaspoon salt; 0.25 teaspoon black pepper

A flavorful one-pan meal featuring lean ground turkey, wilted spinach, carrots, and bell peppers, infused with fresh basil and dried oregano, served alongside fluffy quinoa for a complete and satisfying high-protein, low-FODMAP dinner.

Prep: 20 min
Cook: 25 min
Total: 45 min
Servings: 3.5
Cuisine: Italian
Difficulty: Medium

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Low-Calorie
Low-Sodium
Low-FODMAP
High-Protein
High-Fiber
Low-Sugar
Low-Saturated-Fat

Ingredients

1 pound ground turkey
0.6 cup quinoa
1.5 tablespoon olive oil
6 cup fresh spinach (packed)
2 carrots (diced)
2 red bell peppers (diced)
0.5 cup low-FODMAP chicken broth
0.25 cup fresh basil (chopped)
1 teaspoon dried oregano
3.5 tablespoon ground flax seeds
0.25 teaspoon salt
0.25 teaspoon black pepper

Instructions

Rinse quinoa well under cold water. In a small saucepan, combine quinoa with 1 cup water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and quinoa is fluffy. Let stand for 5 minutes, then fluff with a fork.
While quinoa cooks, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the extra lean ground turkey and cook, breaking it apart, until browned. Drain any excess fat. Season with 1/8 teaspoon salt and 1/8 teaspoon black pepper.
Add diced carrots and diced red bell peppers to the skillet with the turkey. Sauté for 5-7 minutes until vegetables begin to soften.
Stir in the fresh spinach and cook until just wilted, about 2-3 minutes. Add low-FODMAP chicken broth, fresh basil, dried oregano, and ground flax seeds. Stir well and simmer for 2-3 minutes to allow flavors to meld and sauce to thicken slightly. Season with remaining 1/8 teaspoon salt and 1/8 teaspoon black pepper, to taste.
Serve the turkey-spinach mixture over the cooked quinoa. Store remaining portions in airtight containers.

Notes

Always verify that your chicken broth is certified low-FODMAP.

Nutrition (per serving)

Calories: 474
Protein: 48.5 g
Carbohydrates: 29 g
Fat: 18 g
Fiber: 8.5 g
Sodium: 356 mg
Saturated Fat: 4.1 g
Sugar: 5 g
Cholesterol: 120 mg