Description
This easy, healthy ground turkey orzo recipe is a one-pan dinner packed with lean protein, veggies, and flavor. Ready in under 30 minutes, it’s perfect for busy weeknights and makes delicious leftovers.
Ingredients
Scale
- 1 lb (450g) lean or extra lean ground turkey (93% or 99%)
- 1 cup (200g) dry orzo pasta (whole wheat if desired)
- 2 tablespoons olive oil, divided
- 1 medium yellow onion, diced (about 1 cup)
- 3 cloves garlic, minced
- 1 large bell pepper, diced (red, orange, or yellow)
- 3 cups (90g) baby spinach, roughly chopped
- 1 can (14.5 oz/410g) crushed tomatoes (fire-roasted preferred)
- 2 cups (475ml) low-sodium chicken or vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon crushed red pepper flakes (optional)
- Kosher salt and black pepper, to taste
- 1 tablespoon fresh-squeezed lemon juice
- 1/3 cup (30g) grated parmesan cheese (or nutritional yeast for dairy-free)
Instructions
- Prep all ingredients: dice onion and bell pepper, mince garlic, chop spinach, and measure orzo, broth, and seasonings.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add ground turkey, season with salt and pepper, and cook until no longer pink and starting to brown, about 5 minutes.
- Push turkey to one side. Add remaining olive oil, then add onion and bell pepper. Sauté until softened, about 3 minutes. Stir in garlic and cook for 30 seconds.
- Add dry orzo and toast for about 1 minute, stirring, until fragrant and slightly nutty.
- Pour in broth and crushed tomatoes. Scrape up any browned bits. Add oregano, basil, and red pepper flakes. Stir to combine.
- Bring to a gentle simmer. Reduce heat to medium-low, cover, and cook for 10-12 minutes, stirring every few minutes, until orzo is just tender and most liquid is absorbed. Add more broth if needed.
- Stir in chopped spinach and cook 1-2 minutes until wilted. Add lemon juice. Taste and adjust salt and pepper.
- Sprinkle with parmesan cheese, stir, and serve hot. Garnish with extra lemon or parmesan if desired.
Notes
Brown the turkey well for maximum flavor. Toasting the orzo adds a nutty depth. Stir frequently to prevent sticking and adjust broth as needed for desired creaminess. Easily adaptable for gluten-free, dairy-free, or vegetarian diets. Leftovers reheat well with a splash of broth.
- Prep Time: 5 minutes
- Cook Time: 20-22 minutes
- Category: Main Course
- Cuisine: American, Mediterranean-inspired
Nutrition
- Serving Size: About 1 1/2 cups
- Calories: 390
- Sugar: 6
- Sodium: 650
- Fat: 12
- Saturated Fat: 3
- Carbohydrates: 38
- Fiber: 5
- Protein: 29
Keywords: ground turkey, orzo, healthy dinner, one pan, easy, weeknight, high protein, meal prep, spinach, skillet, quick, family friendly