Low Fat Italian Turkey Stew
Warm up your weeknights with this hearty and nourishing Low Fat Italian Turkey Stew, a one-pot wonder perfect for a quick, wholesome family dinner. Bursting with classic Italian flavors, this stew combines lean ground turkey, tender vegetables like zucchini, carrots, and celery, and a rich tomato and herb-infused broth. Spinach adds a pop of vibrant color and boosts the nutrition, while optional red pepper flakes provide a subtle kick. With just 20 minutes of prep time, this low-fat, high-protein recipe is as easy as it is delicious. Serve it garnished with fresh parsley and a sprinkle of Parmesan cheese for a comforting, healthy meal that’s perfect for meal prep or cozy evenings. Your go-to recipe for satisfying, guilt-free comfort food!
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Recipe Information
Ingredients
- 1 lb Ground turkey (lean, 93% or higher)
- 2 tsp Olive oil
- 1 medium Onion (diced)
- 3 cloves Garlic (minced)
- 2 medium Carrots (peeled and diced)
- 2 stalks Celery stalks (diced)
- 1 medium Zucchini (diced)
- 28 oz Canned crushed tomatoes (no salt added)
- 4 cups Low-sodium chicken broth
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.25 tsp Red pepper flakes (optional)
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 4 cups Spinach (fresh)
- 2 tbsp Fresh parsley (chopped, optional for garnish)
- 2 tbsp Grated Parmesan cheese (optional for serving)
Instructions
Heat a large pot or Dutch oven over medium heat and add the olive oil.
Add the ground turkey to the pot and cook until browned, breaking it up with a wooden spoon. This should take about 5 minutes. Once cooked, remove the turkey from the pot and set aside.
In the same pot, add the diced onion, garlic, carrots, and celery. Sauté the vegetables for 5-7 minutes until softened.
Add the zucchini to the pot and cook for an additional 3 minutes.
Return the cooked turkey to the pot and stir to combine with the vegetables.
Pour in the crushed tomatoes and chicken broth. Stir in the dried oregano, dried basil, red pepper flakes (if using), salt, and black pepper.
Bring the stew to a boil, then reduce the heat to low and let it simmer, uncovered, for 20 minutes to allow the flavors to meld.
Stir in the spinach and cook for an additional 2-3 minutes until wilted.
Taste the stew and adjust the seasoning with more salt and pepper if needed.
Ladle the stew into bowls and garnish with fresh parsley and a sprinkle of Parmesan cheese, if desired. Serve warm.
Nutrition Facts
Calories |
1516 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.1 g | 92% | |
| Saturated Fat | 17.8 g | 89% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 2271 mg | 99% | |
| Total Carbohydrate | 91.1 g | 33% | |
| Dietary Fiber | 25.3 g | 90% | |
| Total Sugars | 51.2 g | ||
| Protein | 131.4 g | 263% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 597 mg | 46% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 5102 mg | 109% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
