By Nicole Duncan
Mediterranean Turkey Stew (Dr. Masley p. 205)
2 steps
Prep:10minCook:30min
Updated at: Wed, 16 Aug 2023 20:32:02 GMT
Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
10
Moderate
Nutrition per serving
Calories527.2 kcal (26%)
Total Fat29.5 g (42%)
Carbs28.6 g (11%)
Sugars10.8 g (12%)
Protein38.1 g (76%)
Sodium832.8 mg (42%)
Fiber7.6 g (27%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 tablespoonsavocado oil
1 poundground turkey
cage-free, organic, from thigh and leg meat
1onion
medium, chopped
½ teaspoonsea salt
¼ teaspoonground black pepper
1 teaspoonitalian seasoning
2 tablespoonsdry red wine
2zucchini
medium, quartered lengthwise and cut into 12-inch half moons
2 tablespoonsextra-virgin olive oil
1red bell pepper
medium, cored, seeded, chopped
1 tablespoonbalsamic vinegar
4tomatoes
fresh, medium, chopped
3garlic cloves
minced
1 x 15 ouncecan garbanzo beans
rinsed and drained
¼ teaspoonhot sauce
optional
Instructions
Step 1
Heat a large sauté pan over medium-high heat, then add the avocado oil, then the turkey, stirring occasionally, and sauté for 5-8 minutes until lightly browned. With slotted spoon to keep the oil in the pan, remove the turkey and set aside.
Step 2
In the same pan, immediately add the onion, salt, black pepper, and Italian seasoning and saute for 2-3 minutes, until the onion starts to soften. Add the wine and stir the bottom of the pan to deglaze. Reduce the heat to medium, then add the zucchini and olive oil, and cook 2-3 minutes, stirring occasionally. Add the bell pepper, balsamic vinegar, and tomatoes, then stir in turkey and add the garlic and beans. Cover and simmer for 8 minutes. Taste, and add you favorite hot sauce, if desired. Serve immediately.
