A vibrant, one-pan meal packed with lean turkey, colorful vegetables, and hearty quinoa. Seasoned with Mediterranean herbs, it's a perfect example of a delicious and heart-healthy DASH diet recipe.
*L’immagine è solo a scopo illustrativo e può differire dal risultato reale (generata con IA).*
Ingredienti
- 500g lean ground turkey
- 200g quinoa, rinsed
- 500ml low-sodium vegetable broth
- 1 can (400g) diced tomatoes, no salt added
- 1 large red bell pepper, diced
- 1 medium zucchini, diced
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Freshly ground black pepper to taste
- Juice of 1/2 lemon
- A small bunch of fresh parsley, chopped
Disponibile per i membri NutriPro.
Istruzioni
- 1.Heat the olive oil in a large skillet or pan over medium-high heat. Add the chopped onion and cook for 3-4 minutes until softened.
- 2.Add the ground turkey and minced garlic. Cook, breaking up the meat with a spoon, for 5-7 minutes until browned. Drain any excess fat if necessary.
- 3.Stir in the diced bell pepper, zucchini, dried oregano, and dried basil. Cook for another 5 minutes until the vegetables begin to soften.
- 4.Add the rinsed quinoa, diced tomatoes with their juice, and the low-sodium vegetable broth to the skillet. Season with black pepper.
- 5.Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and let it simmer for 15-20 minutes.
- 6.Cook until the quinoa is tender and has absorbed most of the liquid. Uncover and let it rest for a few minutes.
- 7.Stir in the fresh lemon juice and chopped parsley just before serving to brighten the flavors.
Informazioni nutrizionali
Perché questa ricetta
This recipe is ideal for the DASH diet as it's low in sodium and rich in potassium from vegetables like bell peppers and zucchini. It combines lean protein from turkey with fiber-packed quinoa, promoting heart health and balanced nutrition.
⭐ Recensioni e valutazioni
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