Description
This Healthy Ground Turkey Zucchini Casserole offers a perfect balance of lean protein and fiber-rich vegetables, making it a cornerstone for anyone practicing food as medicine. The combination of juicy ground turkey and tender zucchini creates a satisfying texture that mimics traditional comfort food without heavy creams or refined grains, while savory herbs enhance the natural sweetness of the squash for a flavorful experience that nourishes your cells.
Ingredients
1.5 lbs Lean Ground Turkey (93% lean)
3 large Zucchini (sliced into half-moons)
2 tbsp Extra Virgin Olive Oil
1 medium Yellow Onion (diced)
4 cloves Garlic (minced)
1 can (14.5 oz) Diced Tomatoes (no salt added)
1 tbsp Italian Seasoning (dried)
To taste Sea Salt & Black Pepper
1 cup Grass-Fed Mozzarella Cheese (shredded)
1/4 cup Fresh Parsley (chopped)
Instructions
- Start by slicing your zucchini into uniform half-moon shapes. Place them in a colander and sprinkle lightly with sea salt. Let them sit for 10 minutes, then pat dry with a paper towel
- Heat the Extra Virgin Olive Oil in a large oven-safe skillet over medium heat. Add the diced onions and cook until translucent, about 5 minutes
- Stir in the minced garlic and cook for another 60 seconds until fragrant. Add the ground turkey to the skillet, breaking the meat into small crumbles, and cook until no longer pink
- Season the turkey with Italian seasoning, sea salt, and black pepper
- Pour in the diced tomatoes (with their juices) and zucchini slices, stirring until well distributed. Let simmer for about 5 minutes
- Transfer to a baking dish if the skillet is not oven-safe, sprinkle with mozzarella, and bake in a preheated oven at 375°F for 20-25 minutes
- For a golden-brown finish, turn the broiler on for the last 2 minutes of cooking, watching closely to prevent burning. Let rest for 5 minutes and garnish with fresh chopped parsley before serving
Notes
Use glass storage containers for leftovers. Refrigerate for up to 4 days or freeze for up to 3 months.
- Prep Time: 20 mins
- Cook Time: 30 mins
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 285 kcal
- Sugar: 4g
- Sodium: 320mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 65mg