Description
Discover how to transform your dinner with this high-protein, low-carb magic recipe. Packed with vegetables and lean meat, it’s satisfying and healthy.
Ingredients
Scale
- 500g lean ground turkey or chicken
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 medium zucchini, diced
- 1 cup broccoli florets
- 1 (400g) can diced tomatoes, undrained
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika
- Salt and freshly ground black pepper to taste
- Optional: A pinch of red pepper flakes for a touch of heat
- Optional: Fresh parsley or cilantro for garnish
- Optional: 1/4 cup crumbled feta or goat cheese for serving
Instructions
- 1. Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes.
- 2. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- 3. Add the lean ground turkey or chicken to the skillet. Break it up with a spoon and cook, stirring occasionally, until browned and cooked through. Drain off any excess fat if necessary.
- 4. Stir in the chopped red and green bell peppers, diced zucchini, and broccoli florets. Cook for 5-7 minutes, or until the vegetables are tender-crisp.
- 5. Pour in the can of diced tomatoes (with their juices). Stir in the tomato paste, dried oregano, dried basil, smoked paprika, salt, pepper, and red pepper flakes (if using).
- 6. Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for at least 20-30 minutes.
- 7. Taste and adjust seasonings as needed.
- 8. Serve hot, garnished with fresh parsley or cilantro if desired.
Notes
Allow the cooked dish to cool completely before storing. Transfer to an airtight container and store in the refrigerator for up to 3-4 days. Reheat gently in a skillet or microwave. Can be frozen for 2-3 months.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: Approximately 300-350 calories per serving (depending on meat leaness and optional cheese)
- Sugar: Approximately 8-10g per serving
- Sodium: Varies based on added salt and canned tomatoes
- Fat: Approximately 10-15g per serving
- Carbohydrates: Approximately 15-20g per serving
- Fiber: Approximately 5-7g per serving
- Protein: Approximately 35-40g per serving