Healthy Ground Turkey and Zucchini Skillet
35 min
|
easy
|
low-fat,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
Introduction
This high-protein, veggie-packed one-skillet ground turkey and zucchini hits hard on flavor with garlic, smoked paprika, cumin, and a squeeze of lime, so it is smoky, zesty, and satisfying without weighing you down.
Perfect for busy weeknights or meal prep, the bouillon and broth keep the turkey juicy while the veggies add heft, and you can dial the heat with red pepper flakes for tacos, bowls, or lettuce wraps.
Ingredients (4 servings)
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Ingredients
- 1 Tbsp olive oil olive oil
- 1 lb ground turkey ground turkey 16 oz
- 1 medium onion, diced onion 1 ct medium
- 3 cloves garlic, minced garlic 0.27 head
- 2 medium zucchini, sliced into half-moons zucchini 2 ct medium
- 1 red bell pepper, diced red bell pepper 1 ct
- 1 tsp granulated vegetable bouillon granulated vegetable bouillon 0.14 oz
- 1 tsp smoked paprika smoked paprika 0.08 oz
- 1 tsp chili powder chili powder 0.08 oz
- 1 tsp ground cumin ground cumin 0.08 oz
- ½ tsp dried oregano dried oregano 0.06 oz
- 1 tsp salt salt
- ½ tsp freshly ground black pepper black peppercorns (for freshly ground black pepper)
- ½ tsp crushed red pepper crushed red pepper 0.03 oz
- ½ cup chicken broth chicken broth 4 fl oz
- ¼ cup fresh cilantro leaves fresh cilantro leaves 0.25 oz
- ½ lime, juice lime 0.5 ct
How to Make Healthy Ground Turkey and Zucchini Skillet
-
Mise en place
Dice the onion and red bell pepper, slice the zucchinis into half-moons, mince the garlic, chop the cilantro, and halve the lime.
-
Preheat the pan
Set a large, wide skillet over medium high heat and let it get hot for 2 to 3 minutes so you can actually brown, not steam.
-
Brown the turkey
Add the olive oil, then the ground turkey, sprinkle with 1/2 teaspoon of the salt and a pinch of black pepper, and press it into an even layer for 2 to 3 minutes before stirring so it develops color.
-
Break up and finish the sear
Break the turkey into small crumbles and cook until no pink remains and you see browned bits on the bottom of the pan, about 4 to 5 minutes.
-
Sweat the aromatics
Add the diced onion and cook, stirring, until translucent and lightly golden at the edges, about 3 minutes.
-
Garlic and spice bloom
Stir in the minced garlic, vegetable bouillon, smoked paprika, chili powder, cumin, dried oregano, remaining salt, black pepper, and red pepper flakes, and cook 30 to 45 seconds until fragrant so the spices wake up in the fat.
-
Add the bell pepper
Stir in the red bell pepper and cook 2 minutes to soften while scraping the fond off the pan bottom with your spoon.
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Sear the zucchini hot and fast
Add the zucchini in a single layer if possible and cook 2 minutes without stirring to get a little color, then toss and cook 1 minute more so it stays crisp tender.
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Deglaze and reduce
Pour in the chicken broth, bring to a lively simmer, and cook 2 to 3 minutes until most liquid reduces and clings to the turkey and veggies.
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Finish with freshness
Turn off the heat, stir in the chopped cilantro and the lime juice, taste, and adjust salt or heat to your preference.
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Serve
Spoon into bowls as is or over rice, quinoa, or crisp lettuce if you want it lighter, and eat while it is piping hot.
Substitutions
- Ground turkey -> Ground chicken
- Ground chicken thigh brings a similar lean profile with a bit more juiciness, giving you slightly richer flavor and a silkier bite without losing the skillet’s bright, fresh vibe.
- Chicken broth -> Vegetable broth
- Vegetable broth keeps it light and clean while still deglazing the pan, and it lets the smoked paprika and cumin take the lead for a more pronounced spice-forward finish.
- Cilantro -> Flat-leaf parsley plus a touch of lime zest
- Parsley adds a fresh, green snap without the classic cilantro flavor, and a little lime zest restores the aromatic brightness so the finish still pops.
Tips
- Use a wide skillet for real browning
- Crowding the pan traps steam, so grab your widest skillet or cook in two batches to get that flavorful browning on the turkey and zucchini.
- Salt in stages for balance
- Season the turkey early and finish after reducing the broth because bouillon and broth carry salt, and this keeps you from overdoing it.
- Bloom spices in fat
- Give the spice mix a brief sizzle in the fat so their oils release and your skillet tastes layered instead of flat and dusty.
- Dry the zucchini surface
- If your zucchini looks wet after slicing, pat it dry so it sears instead of going soggy and limp.
- Scrape the fond like you mean it
- When you add broth, use a firm wooden spoon to pull up every browned bit because that is pure flavor glued to the pan.
- Knife cuts matter
- Keep the onion, pepper, and zucchini in similar bite sizes so they cook evenly and you are not chasing crunchy onions next to mushy squash.
Nutrition Facts *
| Energy | 316 | kcal |
|---|---|---|
| Protein | 32 | g |
| Total Fat | 16 | g |
| Carbohydrates | 12 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How do I keep the skillet from getting watery?
- Use high heat, a wide pan, pat the zucchini dry, and do not stir for the first couple of minutes of searing so moisture can evaporate while browning happens.
- Can I use frozen zucchini?
- Yes, but do not thaw fully, cook it from frozen on high heat, and expect a softer texture, then reduce the broth or skip it to avoid excess liquid.
- How spicy is this and how can I adjust it?
- It is a gentle medium thanks to chili powder and red pepper flakes, so dial back the flakes for mild or swap in a pinch of chipotle powder if you want smoky heat.
- How do I know the turkey is done without drying it out?
- Cook until there is no pink and the internal temperature hits 165 F, then get the broth in quickly so the reduction rehydrates the crumbles instead of overcooking them.
- Can I meal prep this?
- Absolutely, cool it fast, pack into glass containers, and reheat over medium heat with a splash of broth or water so it stays juicy, then add fresh lime and cilantro right before serving.
- What can I add to make it a full one-pan meal?
- Stir in a can of drained black beans or a cup of cooked quinoa after the reduction so it soaks up the seasoned juices without overcooking the vegetables.
Serving Suggestions
Big skillet energy with bright lime and cilantro, smoky spice, and tender turkey makes this a weeknight regular that does not need babysitting.
Pair it with garlicky rice or tuck it into warm tortillas with avocado, or get cute and finish with a spoon of sofrito and a sprinkle of toasted pepitas for crunch.
More pairings:
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