Turkey-Zucchini Skillet with White Rice

A quick and flavorful skillet meal featuring lean ground turkey, tender zucchini, and white rice simmered in a savory tomato broth, seasoned with classic Italian herbs.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 2
• Cuisine: Italian
• Difficulty: Easy
• Cost: $3.06/serving

Dietary

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

Tags

• one-pot
• budget-friendly
• savory
• healthy

Ingredients

• 1 tablespoon olive oil
• 0.5 pound ground turkey
• 0.5 yellow onion (finely diced)
• 1 zucchini (small, diced)
• 0.75 cup white rice (uncooked)
• 1.5 cup chicken broth
• 0.5 cup diced tomatoes (drained)
• 1 teaspoon dried Italian seasoning
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (freshly ground)

Instructions

1. Heat the olive oil in a large skillet or pot over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until browned, about 5 minutes.
2. Add the diced yellow onion and diced zucchini to the skillet. Cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
3. Stir in the uncooked white rice, chicken broth, drained diced tomatoes, dried Italian seasoning, salt, and black pepper. Bring the mixture to a simmer.
4. Reduce the heat to low, cover the skillet, and let it simmer for 15-18 minutes, or until the rice is tender and most of the liquid has been absorbed. Stir occasionally to prevent sticking. Serve hot.

Notes

Ensure the zucchini is cooked until very tender to aid digestion. You can use ground chicken or pork instead of turkey if preferred.

Nutrition (per serving)

• Calories: 485
• Protein: 37.5 g
• Carbohydrates: 48 g
• Fat: 15 g
• Fiber: 2.5 g
• Sodium: 850 mg
• Saturated Fat: 3 g
• Sugar: 3 g
• Cholesterol: 105 mg