Description
A comforting and nutritious one-pan dish featuring tender orzo pasta, lean ground turkey, vibrant vegetables, and a sprinkle of Parmesan cheese, ready in just 35 minutes.
Ingredients
Scale
- 1 lb (454g) lean ground turkey
- 1 cup (190g) uncooked orzo pasta
- 1 tablespoon (15ml) olive oil
- 1 medium yellow onion, diced (about 1 cup)
- 3 cloves garlic, minced (about 1 tablespoon)
- 1 red bell pepper, diced (about 1 cup)
- 2 teaspoons Italian seasoning
- ½ teaspoon red pepper flakes (optional)
- 3 cups (720ml) low-sodium chicken broth
- 1 can (14.5oz/411g) diced tomatoes, undrained
- 2 cups (60g) fresh spinach, roughly chopped
- ½ cup (50g) grated Parmesan cheese, plus more for serving
- 2 tablespoons fresh parsley, chopped
- Salt and black pepper to taste
- 1 lemon, cut into wedges (for serving)
Instructions
- In a large skillet, heat olive oil over medium-high heat. Add the ground turkey and season with salt and pepper. Cook for about 5-7 minutes until browned.
- Add the diced onion and cook for about 3 minutes until softened, then stir in the minced garlic and cook for 30 seconds.
- Add the diced red bell pepper and cook for 2 more minutes.
- Sprinkle the Italian seasoning and red pepper flakes over the mixture, then add the dry orzo pasta. Toast for 1-2 minutes, stirring constantly.
- Pour in the chicken broth and add the undrained diced tomatoes. Bring to a boil, reduce heat, cover, and simmer for 10-12 minutes until the orzo is tender.
- Stir in the chopped spinach and let it wilt for about a minute. Remove from heat and mix in the shredded Parmesan cheese and parsley.
- Let stand for 2 minutes before serving with extra Parmesan and lemon wedges on the side.
Notes
Use a non-stick skillet to prevent sticking, and always use broth over water for richer flavor. Adjust the heat level by modifying red pepper flakes.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 4g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 85mg