A vibrant one-pan meal packed with lean ground turkey, fluffy quinoa, and a medley of fresh vegetables. Seasoned with classic Mediterranean herbs, this dish is both satisfying and incredibly nutritious, perfect for a healthy weeknight dinner.
Zutaten
- 1 tablespoon olive oil
- 1 medium onion (approx. 150g), chopped
- 2 cloves garlic, minced
- 500g lean ground turkey
- 1 red bell pepper (approx. 200g), diced
- 1 medium zucchini (approx. 200g), diced
- 180g uncooked quinoa, rinsed
- 750ml low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 200g cherry tomatoes, halved
- 100g fresh spinach
- Fresh parsley, chopped, for garnish
- Black pepper to taste
- Pinch of salt (optional)
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Anleitung
- 1.Heat olive oil in a large skillet or pan over medium-high heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 2.Add the lean ground turkey to the skillet. Break it up with a spoon and cook for 5-7 minutes until browned. Drain any excess fat if necessary.
- 3.Stir in the diced bell pepper, zucchini, rinsed quinoa, dried oregano, and dried thyme. Mix well to combine.
- 4.Pour in the low-sodium vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the skillet, and let it simmer for 15-20 minutes, or until the quinoa is tender and most of the liquid is absorbed.
- 5.Stir in the halved cherry tomatoes and fresh spinach. Cook for another 2-3 minutes, just until the spinach has wilted.
- 6.Season with fresh black pepper. Taste and add a small pinch of salt only if needed. Serve immediately, garnished with fresh parsley.
Nährwertinformationen
Warum dieses Rezept
This recipe is designed for a heart-healthy DASH diet, low in sodium and rich in lean protein, fiber from quinoa and vegetables, and essential vitamins. The combination supports blood pressure management and provides sustained energy.
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