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Turkey, white bean, zucchini, tomato, pepper, and spinach skillet served in a shallow bowl

One-Pan Turkey, White Bean, and Zucchini Skillet

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A one-pan dinner made with lean ground turkey, cannellini beans, zucchini, bell pepper, tomatoes, and spinach. The skillet makes four protein-rich servings and is ready in about 40 minutes.

  • Total Time: 40 minutes
  • Yield: 4 servings

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 1 large red bell pepper, diced
  • 1 1/4 pounds (567 g) 93% lean ground turkey
  • 3 garlic cloves, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon fine salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 medium zucchini, quartered lengthwise and sliced about 1/2 inch thick
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, drained
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1/2 cup low-sodium chicken broth or water
  • 3 cups baby spinach
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons chopped fresh parsley, optional

Instructions

  1. Heat the olive oil in a large 12-inch skillet over medium heat. Add the diced onion and bell pepper and cook for 4 minutes, stirring occasionally, until they begin to soften.
  2. Add the ground turkey. Break it into bite-size pieces with a wooden spoon and cook for 6 to 8 minutes, stirring occasionally, until no large pink areas remain.
  3. Stir in the garlic, smoked paprika, oregano, cumin, salt, and black pepper. Cook for 30 seconds, stirring constantly, until fragrant.
  4. Add the zucchini, drained tomatoes, rinsed beans, and broth. Stir, bring to a gentle simmer, cover, and cook for 8 to 10 minutes, stirring once or twice, until the zucchini is tender but still holds its shape.
  5. Check several pieces of turkey with an instant-read thermometer and confirm they have reached 165°F (74°C). Fold in the spinach and cook for 1 to 2 minutes, just until wilted.
  6. Remove the skillet from the heat and stir in the lemon juice. Taste and adjust the salt, pepper, or lemon as needed. Sprinkle with parsley and divide into four equal servings.

Notes

  • The protein estimate is based on 1 1/4 pounds of 93% lean ground turkey, one 15-ounce can of cannellini beans, and four equal portions. Product labels and substitutions change the result.
  • Ground turkey must reach 165°F (74°C), measured with a food thermometer.
  • For a gluten-free meal, check the labels on the broth, canned ingredients, and spices when cross-contact matters.
  • Refrigerate leftovers within two hours, use them within four days, and reheat to 165°F before serving.
  • Freeze cooled portions for up to two months for best quality. Thawed zucchini will be softer.
  • Author: Adam Moretti
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American
  • Diet: High Protein

Find it online: https://www.healthyamericanbites.com/low-calorie-high-protein-meals/