One Pan Enchilada Zucchini Turkey Meatballs and Rice

• 份量: 4 servings
• 活動時間: 15 minutes
• 總時間: 40 minutes

食材

For the meatballs:

1 pound 93% lean ground turkey (or lean ground chicken)

1 cup shredded zucchini, that’s been squeezed of ALL excess moisture with a paper towel

1 egg

½ cup panko breadcrumbs (or if GF sub 2-3 tablespoons coconut flour)

¼ cup finely chopped onion

¼ cup finely diced cilantro

1 jalapeño, seeded and finely diced

3 cloves garlic, minced

½ teaspoon cumin

½ teaspoon salt

Freshly ground black pepper

1 tablespoon olive oil

For the veggies, rice and sauce:

1 small poblano pepper, seeded and diced

1 medium red bell pepper, chopped

¾ cup frozen sweet corn

3 cups red enchilada sauce (mild or medium)

1 cup white basmati rice (do not use brown rice as it takes too long)

For the topping:

½ cup shredded cheddar cheese*

To garnish:

Diced green onion

Fresh cilantro

Diced or sliced avocado

步驟

Form the meatballs: In a large bowl, add the ground turkey, shredded zucchini, egg, breadcrumbs, onion, cilantro, diced jalapeno, garlic, cumin and salt and pepper. Use clean hands to mix and form into 16 golf ball sized meatballs.

Cook the meatballs: Place a large deep 10 inch skillet (or large pan) over medium heat and add in olive oil. You can also use a large pot, but I prefer a skillet. Add the meatballs and brown on all sides, using tongs or a fork to flip. They should cook for about 5-6 minutes total. You may need to do this in batches, depending how many meatballs you can fit in your skillet without overcrowding them. When meatballs are done browning, transfer to a plate and set aside.

Cook the skillet: Reduce heat to medium-low and add in the poblano pepper, red bell pepper and frozen sweet corn. Saute for a minute, then add in the enchilada sauce. Bring enchilada sauce to a simmer, then fold in the rice, making sure it is evenly distributed. Add the browned meatballs on top. Cover the pan, reduce heat to low and simmer for 20-25 minutes.

After 20-25 minutes, remove the lid and sprinkle cheddar cheese on top. Cover, cook for 2 more minutes to melt cheese, then serve immediately with cilantro, green onion and avocado, if desired. Serves 4.

營養

• 每份大小: 1 serving (based on 4)
• 卡路里: 576 kcal
• 總脂肪: 24 g
• 飽和脂肪: 7 g
• 總碳水化合物: 58 g
• 膳食纖維: 5 g
• 總糖: 7 g
• 蛋白質: 33 g