Heart-Healthy Turkey & Vegetable Medley

 ## Heart Healthy Turkey & Vegetable Medley

This recipe delivers a flavorful and satisfying meal packed with lean protein and nutrient-rich vegetables. It's perfect for a heart-healthy diet and easy enough for a weeknight dinner.

**Cuisine:** American

**Dietary Preferences:** Heart Healthy

**Serving Size:** 4

**Difficulty:** Easy

**Prep time:** 20 minutes

**Cook time:** 60 minutes

**Ingredients:**

*   **For the Turkey:**

    *   1.5 lbs Ground Turkey (93% lean or higher)

    *   1 large Onion, chopped

    *   2 Bell Peppers (any color), chopped

    *   2 cloves Garlic, minced

    *   1 tbsp Olive Oil

    *   1 tsp Dried Thyme

    *   1 tsp Dried Rosemary

    *   1/2 tsp Paprika

    *   1/4 tsp Black Pepper

    *   1/4 tsp Salt (or to taste, use sparingly)

    *   1/4 cup low-sodium Chicken Broth

*   **For the Vegetable Medley:**

    *   1.5 lbs Yukon Gold Potatoes, peeled and cubed

    *   2 ears Corn on the cob, kernels removed (or 1 cup frozen corn, thawed)

    *   1 tbsp Olive Oil

    *   1/4 tsp Black Pepper

    *   1/4 tsp Salt (or to taste, use sparingly)

    *   Optional: Fresh parsley, chopped, for garnish

**Equipment:**

*   Large skillet or Dutch oven

*   Large pot

*   Cutting board

*   Knife

*   Mixing spoon

**Instructions:**

**Part 1: Preparing the Turkey**

1.  **Sauté Aromatics:** Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion and bell peppers and cook for 5-7 minutes, or until softened and slightly translucent. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.

2.  **Brown the Turkey:** Add the ground turkey to the skillet. Break it up with a spoon and cook until browned, about 8-10 minutes. Drain any excess fat from the skillet.

3.  **Season and Simmer:** Stir in the dried thyme, dried rosemary, paprika, salt, and pepper. Add the low-sodium chicken broth and bring to a simmer. Reduce heat to low, cover, and let simmer for 15 minutes, allowing the flavors to meld.

**Part 2: Cooking the Vegetable Medley**

1.  **Boil Potatoes:** While the turkey is simmering, place the cubed potatoes in a large pot and cover with cold water. Bring to a boil over high heat, then reduce heat to medium and cook for 12-15 minutes, or until the potatoes are tender but not mushy.

2.  **Sauté Corn:** While the potatoes are boiling, heat 1 tablespoon of olive oil in a separate skillet over medium heat. Add the corn kernels and cook for 5-7 minutes, stirring occasionally, until slightly softened and lightly browned. Season with salt and pepper.

3.  **Combine and Season:** Once the potatoes are cooked, drain them well. Add the cooked potatoes and sautéed corn to the skillet with the turkey mixture. Gently stir to combine. Taste and adjust seasoning with salt and pepper as needed.

**Part 3: Serving**

1.  **Serve Hot:** Serve the Heart Healthy Turkey & Vegetable Medley hot, garnished with fresh parsley, if desired.

**Cooking Times:**

*   Sautéing vegetables: 5-7 minutes

*   Browning turkey: 8-10 minutes

*   Simmering turkey: 15 minutes

*   Boiling potatoes: 12-15 minutes

*   Sautéing corn: 5-7 minutes

**Serving Suggestions:**

*   Serve as a complete and balanced meal.

*   Pair with a side salad for added freshness.

*   For a heartier meal, serve with a whole-wheat roll.

*   Leftovers can be stored in the refrigerator for up to 3 days.

**Nutritional Information (per serving, approximate):**

*   Calories: 350-400

*   Protein: 30-35g

*   Fat: 15-20g (primarily from olive oil and lean turkey)

*   Saturated Fat: 3-5g

*   Carbohydrates: 30-35g

*   Fiber: 5-7g

*   Sodium: 200-300mg (depending on salt added and broth used)

**Note:** This is an approximate nutritional breakdown. Actual values may vary based on specific ingredients and portion sizes. To reduce sodium, use no-salt-added broth and season sparingly.