Month: September 2019

Fig & Honey Yogurt Bowl

Fig & Honey Yogurt Bowl

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Greek Chicken One Skillet Meal

Greek Chicken One Skillet Meal

Servings: 2 Ingredients: 18 oz Boneless Skinless Chicken Thighs (4 medium sized thighs) 1 tbsp Avocado Oil 85 g Red Onion, sliced (1/2 a medium red onion) 130 g Swiss Chard, chopped (one bunch, or 3 cups chopped) 20 g Feta Cheese, crumbled (about 2…

Turkey, Kale, & Green Bean One Skillet Meal

Turkey, Kale, & Green Bean One Skillet Meal

Turkey Kale and Green Bean One Pot Meal is a Quick and Easy way to get dinner on the table!

If you are like me your time is valuable and spending too much time in the kitchen just isn’t an option. That is where this super flavorful Turkey with Kale and Green Bean One Pot Recipe comes in extremely handy. It can be cooked in under 30 minutes, and it only requires the use of one pot…Easy to cook and even EASIER to clean up!

This is one of my favorite go to recipes, I have it in my meal plan at least once every other week. If you are looking for a new Low Carb Recipe that is not only easy to make but tastes amazing you are going to want to try this recipe. I promise you, you will love it as much as I do!

How to make this Turkey with Kale and Green Bean One Skillet Meal:

Equipment:

Ingredients:

  • 20 oz 99% Lean Ground Turkey
  • 1 tbsp Avocado Oil
  • 1 cup Orange Bell Pepper, sliced (1 medium bell pepper)
  • ½ cup Red Onion, sliced (1/2 small red onion)
  • 3 cloves Fresh Garlic, diced
  • â…“ cup Jalapeno Pepper, diced (1 pepper)
  • 1 cup Kale, chopped
  • 1 cup Fresh Green Beans, trimmed
  • ¼ tbsp Black Pepper
  • Taco Skillet Sauce, Red Chili (Frontera Brand)
  • ¼ tbsp Garlic Powder

Directions:

  1. Heat a large deep pan with a lid to medium heat, add 1/2 tbsp oil to the hot pan, then add the sliced onion, bell pepper, and jalapeno. Cook the onion and peppers for about 3 minutes stirring frequently.
  2. Add the garlic to the pan and continue to cook for another 3 minutes, continuing to stir frequently. After the peppers and onions have soften a bit remove the pepper, onion, and garlic mixture from the pan and place in a small bowl to save for later.
  3. Now add the remaining oil and ground turkey to the pan, season with black pepper and garlic powder. Using a heavy spatula or spoon chop up the turkey in the pan, stirring around and breaking up into small pea size chunks. Cook the turkey until almost finished, about 8 minutes, until most of the pink color has turned to a whitish color.
  4. Then add the red chili taco sauce, and chopped kale to the pan. Stir everything together until the kale and taco sauce is evenly distributed.
  5. Top the turkey kale mixture withe the green beans, but do not stir the green beans into the mixture. Cover with a lid and turn the temp down a little, to medium low heat. Cook covered for 7 minutes. This is long enough for the taco seasoning to saturate the turkey, wilt the kale, and for the green beans to steam on top of the turkey.
  6. Remove the lid after 7 minutes and add the pepper/onion mixture back into the pan. Toss everything together and cook for another 2 minutes, just long enough to warm the peppers and onions back up.
  7. Serve and enjoy!

Tip:

This is a great meal prep recipe. You can easily portion this out into 4 meals for lunches or dinner. Store in the fridge for up to one week.

Turkey Kale and Green Beans One Skillet Meal, Served in a black pan with a cup of chopped kale and wooden serving spoons.

Notes for Meal Prep and Storage:

This recipe reheats really well either in the microwave or on the stove. It is also a great Freezer Friendly Recipe, as the taco sauce and juices from the veggies allow this recipe to retain its moisture after being frozen.

Storage:

  • Fridge: This recipe will last up to 5 days.
  • Freezer: This recipe will last 3-6 months.

For both options you will want to make sure that it is stored in an air tight container of your choosing.

NOTES FOR COUNTING MACROS:

PROTEIN:

The protein in Turkey Kale and Green Bean One Pot Meal comes from the turkey. You could simply increase or decrease the amount of turkey in this recipe.

  • Every 1 ounce of ground Turkey has 6.5 grams of Protein.

However, you could also swap out the turkey for:

  • Chicken breast
  • Ground beef, picking the lean % that fits your macro goals

If choosing to swap out the turkey for chicken or ground beef, you will want to adjust your protein macro based on the cut or leanness of the meat you decide to go with.

CARBOHYDRATE:

The carbs in this recipe come from the veggies and veggies only have so many carbs. That is why this is considered a low carb meal. However, if you are looking to increase the carbs in this recipe would be amazing served over just about any grain:

  • Brown Rice
  • Farro
  • Barley

TIP:

If you choose to add a grain. You will want to cook the grain following the package instructions. Then you can serve the turkey and veggie mixture along side, or on top of the grain.

FAT:

The fat in this turkey kale and green bean recipe can be increased by changing the lean turkey percentage.

  • In this recipe I am using a 99% lean ground turkey, which only has .5 grams of fat per 1 oz.
  • Whereas a 93% lean ground turkey as 2 grams of fat per 1 oz.

Choosing to swap out the 99% lean for a 93% lean will increase the fat per serving by 6 grams.

When making adjustments to the macros you will want to keep in mind the number of servings you are making. It is always best practice to weigh/measure each ingredient to get proper portions for accurate macros.

Prep Time: 5 minutes
Cook or Rest Time: 25 minutes
Total Time: 30 minutes
Course: Main Course
Cuisine: American
Keyword: Green Beans, Ground Turkey, Kale
Servings: 4
Calories: 240kcal
Turkey Kale and Green Bean One Pot Meal

Equipment

  • Large 2" deep Pan with Lid

Ingredients

  • 20 oz 99% Lean Ground Turkey
  • 1 tbsp Avocado Oil
  • 1 cup Orange Bell Pepper, sliced (1 medium bell pepper)
  • ½ cup Red Onion, sliced (1/2 small red onion)
  • 3 cloves Fresh Garlic, diced
  • â…“ cup Jalapeno Pepper, diced (1 pepper)
  • 1 cup Kale, chopped
  • 1 cup Fresh Green Beans, trimmed
  • 1 Taco Skillet Sauce, Red Chili (Frontera Brand)
  • ¼ tbsp Black Pepper
  • ¼ tbsp Garlic Powder

Instructions

  • Heat a large deep pan with a lid to medium heat, add 1/2 tbsp oil to the hot pan, then add the sliced onion, bell pepper, and jalapeno.
  • Cook the onion and peppers for about 3 minutes stirring frequently. Add the garlic to the pan and continue to cook for another 3 minutes, continuing to stir frequently.
  • After the peppers and onions have soften a bit remove the pepper, onion, and garlic mixture from the pan and place in a small bowl to save for later.
  • Now add the remaining oil and ground turkey to the pan, season with black pepper and garlic powder. Using a heavy spatula or spoon chop up the turkey in the pan, stirring around and breaking up into small pea size chunks.
  • Cook the turkey until almost finished, about 8 minutes, until most of the pink color has turned to a whitish color. Then add the red chili taco sauce, and chopped kale to the pan.
  • Stir everything together until the kale and taco sauce is evenly distributed. Top the turkey kale mixture withe the green beans, but do not stir the green beans into the mixture. Cover with a lid and turn the temp down a little, to medium low heat. Cook covered for 7 minutes. 
    This is long enough for the taco seasoning to saturate the turkey, wilt the kale, and for the green beans to steam on top of the turkey. 
  • Remove the lid after 7 minutes and add the pepper/onion mixture back into the pan. Toss everything together and cook for another 2 minutes, just long enough to warm the peppers and onions back up.
  • Serve and enjoy! 
An easy, healthy meal that you can have on the table in under 30 minutes.

Nutrition Facts

Nutrition Facts
Turkey Kale and Green Bean One Pot Meal
Amount Per Serving
Calories 240 Calories from Fat 51
% Daily Value*
Fat 5.7g9%
Saturated Fat 0.5g3%
Trans Fat 0g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 2.5g
Cholesterol 0mg0%
Sodium 800.1mg35%
Potassium 274.2mg8%
Carbohydrates 12.3g4%
Fiber 2.1g9%
Sugar 6.5g7%
Protein 34g68%
Vitamin A 42.2IU1%
Vitamin C 135.3mg164%
Calcium 25.1mg3%
Iron 6.7mg37%
* Percent Daily Values are based on a 2000 calorie diet.
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