Why Make This Brussels Sprouts Ground Turkey Skillet
If you’re in search of a quick, nutritious, and delicious weeknight dinner, look no further than this Brussels Sprouts Ground Turkey Skillet. Packed with protein and fiber, this dish combines the earthy, nutty flavor of Brussels sprouts with lean ground turkey, making for a meal that satisfies both body and taste buds. The simplicity of the skillet preparation means you can have a hearty dinner on the table in under 30 minutes. Plus, it’s one of those fantastic meals that can help you sneak in some veggies without anyone batting an eye. Whether you’re cooking for family or meal prepping for the week, this recipe shines through for its versatility and ease.
How to Make Brussels Sprouts Ground Turkey Skillet
Making this Brussels Sprouts Ground Turkey Skillet is easier than you might think! Start off by sautéing onion and garlic until they’re soft and fragrant, creating a wonderful aroma that fills your kitchen. Then, you’ll add the ground turkey, which browns beautifully and provides a hearty base for the dish. The Brussels sprouts join the party next, crisping up just right, while the chicken broth ensures everything stays moist and tender. Finishing with a splash of fresh lemon juice adds brightness to the dish, making every bite delightful.
Ingredients:
- 1 lb ground turkey (93/7 lean-to-fat ratio recommended)
- 2 cups Brussels sprouts (halved, about 12-16 medium sprouts)
- 1 tablespoon olive oil
- 1 onion (diced)
- 2 cloves garlic (minced)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 cup chicken broth (low-sodium preferred)
- 1 tablespoon lemon juice (fresh squeezed)
Directions:
- Heat the olive oil in a large 10-12 inch skillet over medium heat for about 1 minute until it shimmers.
- Add the diced onion and minced garlic, then sauté for 2-3 minutes until the onion turns translucent and fragrant.
- Add the ground turkey to the skillet, breaking it up with your spatula as it cooks. Brown for 5-7 minutes until no pink remains, making sure to break up any large chunks for even cooking.
- Stir in the halved Brussels sprouts (place them cut-side down when possible), along with salt, pepper, and red pepper flakes. Cook uncovered for 5 minutes, stirring occasionally so the sprouts start getting golden-brown edges. If they’re browning too quickly, reduce heat to medium-low.
- Pour in the chicken broth, cover the skillet with a lid, and let everything cook together for 5-7 minutes. The Brussels sprouts should be fork-tender, bright green, and have some caramelized brown spots when done.
- Remove from heat and stir in the fresh lemon juice. Taste and adjust seasoning if needed before serving.
Nutritional Information
Per serving (based on 4 servings):
- Calories: 300
- Total Fat: 14g
- Saturated Fat: 3g
- Cholesterol: 90mg
- Sodium: 650mg
- Total Carbohydrates: 10g
- Dietary Fiber: 4g
- Sugars: 2g
- Protein: 36g
How to Serve Brussels Sprouts Ground Turkey Skillet
This dish serves wonderfully as a standalone meal but can also be paired with a few side options. Serve it over fluffy quinoa or brown rice for added fiber and texture. For a low-carb option, enjoy it with a side of fresh salad or cauliflower rice. Garnish with extra lemon zest or chopped fresh herbs like parsley or thyme for a pop of color and flavor.
How to Store Brussels Sprouts Ground Turkey Skillet
Leftovers can be stored in an airtight container in the fridge for up to 3 days. To reheat, simply warm in the skillet over medium heat or microwave until heated through. If you want to keep it fresh for longer, you can freeze individual portions. Just make sure to use freezer-safe containers or bags. It should keep well for about 2-3 months in the freezer.
Expert Tips for Perfect Brussels Sprouts Ground Turkey Skillet
- Don’t rush the browning: Allow the turkey to brown well for maximum flavor. Breaking it up too soon can lead to steaming rather than searing.
- Trim sprouts wisely: For best results, trim Brussels sprouts evenly and cut them in half to help them cook through quickly.
- Spice it up: If you enjoy heat, don’t skip the red pepper flakes! Adjust the amount depending on your spice tolerance.
Delicious Variations
- Swap the protein: Try substituting ground turkey with lean ground chicken or even plant-based ground options for a vegetarian twist.
- Add more vegetables: Enhance your skillet by tossing in additional veggies like bell peppers, spinach, or zucchini for extra color and nutrition.
- Creamy twist: Stir in a splash of cream or a dollop of Greek yogurt for a rich, creamy variation that contrasts beautifully with the savory veggies.
Frequently Asked Questions
Can I use frozen Brussels sprouts for this recipe?
Yes, you can! Just make sure to thaw them and pat dry to reduce excess moisture before cooking.
Is this dish suitable for meal prep?
Absolutely! This Brussels Sprouts Ground Turkey Skillet stores well in the fridge and reheats nicely, making it perfect for meal prepping.
Can I make this dish gluten-free?
Yes, simply ensure that the chicken broth you use is labeled gluten-free, and you’re all set!
Conclusion
This Brussels Sprouts Ground Turkey Skillet is a wonderful blend of flavors and textures, making it a go-to option for healthy meals that don’t skimp on taste. With its quick preparation and nutritious ingredients, it’s sure to become a favorite in your household. So why not give it a try? Gather your ingredients, follow the simple steps, and enjoy a delightful dish that your family will love. Don’t forget to share your experiences and any personal variations you come up with—happy cooking!