Turkey Sausage and Pepper Skillet

This Italian-American dinner recipe combines authentic flavors with modern cooking techniques. Ready in 35 minutes, serves 4 people. Serve hot over roasted spaghetti squash, zucchini noodles, or brown rice for a complete meal. Garnish with fresh chopped basil and a sprinkle of nutritional …

Cuisine: Italian-American Type: Dinner Time: 35 min Servings: 4 Calories: 559 per serving
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Nutrition Information

Each serving contains approximately 559 calories and 29.0g of protein. Macronutrients include 68.0g carbohydrates and 19.0g fats per serving.

Per Serving

Calories
559
Protein
29.0g
Carbohydrates
68.0g
Fats
19.0g

Total

Calories
2236
Protein
116.0g
Carbohydrates
272.0g
Fats
76.0g

Ingredients

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This recipe requires 15 ingredients. All ingredients are commonly available at grocery stores.

  • 1.0 lb Lean Ground Turkey
    93% lean, use as nightshade-free sausage base
  • 1.5 cup Brown Rice
    uncooked, short or long grain
  • 3.0 whole Carrots
    peeled and sliced into strips (substitute for peppers)
  • 3.0 whole Celery Stalks
    sliced on the bias (substitute for peppers)
  • 1.0 whole Fennel Bulb
    cored and thinly sliced
  • 1.0 whole Yellow Onion
    sliced into strips
  • 0.5 cup Low Sodium Chicken Broth
    for deglazing and sauce
  • 2.0 tbsp Extra Virgin Olive Oil
    divided
  • 4.0 clove Garlic
    minced
  • 1.5 tsp Dried Fennel Seeds
    crushed (essential for sausage flavor)
  • 1.0 tsp Dried Oregano
    dried leaves
  • 0.5 tsp Salt
    or to taste
  • 0.5 tsp Black Pepper
    ground
  • 0.25 cup Fresh Basil
    chopped, for garnish
  • 0.5 whole Lemon
    juiced

Instructions

Follow these 6 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Rice Preparation

  1. Rinse 1.5 cups (280g) brown rice under cold water until clear, then place in a pot with 3 cups (720ml) water and a pinch of salt. Bring to a boil, cover, reduce heat to low, and set a timer for 30-35 minutes.
  2. Wash 3 carrots, 3 celery stalks, 1 fennel bulb, 1 lemon, and 0.25 cup (60ml) fresh basil leaves.
  3. Peel and slice 3 carrots into thin strips; slice 3 celery stalks on the bias; core and thinly slice 1 fennel bulb; slice 1 yellow onion into strips.
  4. Mince 4 garlic cloves and crush 1.5 tsp (7.5ml) fennel seeds using a mortar and pestle or the flat side of a knife.
  5. Measure out 1 tsp (5ml) dried oregano, 0.5 tsp (2.5ml) salt, 0.5 tsp (2.5ml) black pepper, and 0.5 cup (120ml) low sodium chicken broth into prep bowls.

2. Create Turkey Sausage Base

  1. In a large mixing bowl, place 1 lb (454g) lean ground turkey.
  2. Add the minced garlic, crushed fennel seeds, dried oregano, salt, and black pepper to the turkey.
  3. Mix thoroughly by hand or with a spatula until spices are evenly distributed throughout the meat.

3. Brown the Turkey Sausage

  1. Heat 1 tbsp (15ml) extra virgin olive oil in a large skillet over medium-high heat.
  2. Add the seasoned turkey mixture to the hot skillet.
  3. Cook for 5-6 minutes, breaking the meat into bite-sized crumbles with a wooden spoon, until browned and cooked through.
  4. Transfer the cooked turkey to a clean plate and set aside, keeping the skillet on the heat.

4. Sauté Vegetables

  1. Add the remaining 1 tbsp (15ml) olive oil to the same skillet.
  2. Add the sliced onion, carrots, celery, and fennel to the skillet.
  3. Sauté the vegetables, stirring frequently, until they begin to soften and the onions become translucent.

5. Deglaze and Simmer

  1. Pour 0.5 cup (120ml) low sodium chicken broth into the skillet, scraping up any browned bits from the bottom.
  2. Return the cooked turkey sausage to the skillet and stir to combine.
  3. Reduce heat to medium-low, cover, and simmer to let flavors meld and veggies reach desired tenderness.

6. Final Seasoning

  1. Remove skillet from heat.
  2. Squeeze juice from 0.5 lemon over the skillet.
  3. Roughly chop or tear 0.25 cup (60ml) fresh basil and stir into the mixture just before serving.

Plating

  1. Spoon a generous mound of fluffy brown rice into the center of a wide, shallow pasta bowl to serve as a rustic base.
  2. Ladle the turkey, carrot, and fennel mixture over the rice, ensuring the strips of orange carrot and translucent fennel are visible on top for visual contrast.
  3. Drizzle a spoonful of the savory pan juices over the meat and rice to add shine and keep the lean turkey moist.
  4. Scatter the fresh chopped basil liberally across the dish and finish with a fresh squeeze of lemon juice just before serving to lift the earthy flavors.

Family Beverage

Sparkling water with fresh lime slices and mint leaves

Alcohol Beverage

Chianti Classico or a medium-bodied Sangiovese

Serving Suggestions

Serve hot over roasted spaghetti squash, zucchini noodles, or brown rice for a complete meal. Garnish with fresh chopped basil and a sprinkle of nutritional yeast.

Notes

Select a lean turkey sausage free from nitrates and added sugars to reduce saturated fat. Using a variety of colored bell peppers adds different antioxidants and visual appeal. Opt for a low-sodium tomato sauce to better control salt intake.

Storage

Allow the turkey, vegetable mixture, and brown rice to cool completely at room temperature, but not for longer than two hours. Transfer the turkey mixture and rice into separate airtight containers to maintain the best texture and prevent the rice from absorbing too much moisture. Refrigerate immediately and consume within 3 to 4 days.

Freezing

Spread the cooked turkey mixture and rice onto a baking sheet to cool rapidly, then portion into freezer-safe containers or heavy-duty freezer bags. Squeeze out as much air as possible to prevent freezer burn and label with the date. Freeze for up to 3 months. When ready to eat, thaw overnight in the refrigerator to ensure the vegetables retain their structure during reheating.

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