Ground Turkey and Broccoli Pasta Recipe

• 分量: 6 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

1 large onion (chopped)

1 lb ground turkey

1 tbsp olive oil (extra virgin)

3 cups any short pasta

3 cups veggie or chicken stock (low sodium)

1 tsp salt

Ground black pepper (to taste)

1 lb broccoli florets

3 tomatoes (diced)

1-2 garlic cloves (grated)

Red pepper flakes (a pinch)

1/2 cup parsley (finely chopped)

1/2 cup Parmesan cheese (grated)

手順

Preheat large Dutch oven or pot on medium heat and swirl oil to coat. Add onion and saute for 3 minutes, stirring occasionally.

Add ground turkey and cook for 5 minutes, breaking into pieces and stirring with spatula.

Add pasta, stock, salt and pepper; stir and level with spatula. Then cover and cook on low heat for 10-12 minutes, checking after 10 minutes. Brown rice pasta and any gluten free pasta cooks faster than wheat.

When pasta is al dente (not too soft, so it doesn't become a mush), turn off heat and add broccoli, tomato, garlic and red pepper flakes. Stir, cover and let stand for 5 minutes.

Add parsley and Parmesan cheese and gently stir. Serve hot.

栄養

• サービングサイズ: 1.5 cups
• カロリー: 379 kcal
• 脂肪総量: 7 g
• 飽和脂肪: 2 g
• コレステロール: 47 mg
• ナトリウム: 594 mg
• 炭水化物総量: 49 g
• 食物繊維: 5 g
• 糖質総量: 5 g
• タンパク質: 31 g