It can seem tough to come up with a quick and healthy meal idea for those busy weeknights. Getting a healthy supper on the table sometimes comes second to convenience because of after-school activities, job demands, and the regular evening turmoil.

That’s why this orzo dish with ground turkey has saved my life in the kitchen. It’s fast enough to make on a weeknight, full of healthy ingredients, and you can easily change it up depending on what vegetables you have on hand.

This one-pan dish is great for hectic weeknights when you want something handmade but don’t have time to spend hours in the kitchen. It only takes an hour to make.
This recipe is healthy and low in calories because it is made with extra lean ground turkey and broccoli. It gives you a wonderful balance of protein and vegetables while keeping things light.
One-pan convenience: You only have to clean up one pan, so you have more time to enjoy your evening.
Flavors that kids will like: The creamy orzo, seasoned turkey, and vibrant lemon flavors make this a dish that both kids and adults will like.

Recipe Overview

• Time to get ready: 10 to 15 minutes
• Time to cook: 30 to 40 minutes
• Total Time: 40–55 minutes
• How hard it is: Medium

Ingredients

• 12 ounces of broccoli
• 1 tablespoon of olive oil
• 1/2 tablespoon of olive oil
• 1 pound of ground turkey that is very lean
• 1 and 1/3 cups of orzo (220 grams)
• 2 teaspoons of lemon pepper spice
• 2 teaspoons of Dijon mustard
• 1 large lemon or 1/4 cup of lemon juice
• One cup of chicken broth
• 1 and 1/2 cups of chicken broth (for a total of 2 and 1/2 cups)
• 2 tablespoons of butter
• One cup of milk
• 2 ounces of crushed parmesan
• Red pepper flakes (to serve)

What type of ground turkey should I use?

The ingredient list says to use extra lean ground turkey (93–99% lean), therefore that’s what you should get for this orzo recipe.

Regular ground turkey (85–92% lean) would also work, but the extra lean kind helps make the dish lighter and stops too much fat from piling up in the pan.

These days, most grocery shops sell ground turkey in 1-pound packages, which is the right amount for this recipe.

Choices for Replacements

You can change this recipe quite a bit depending on what you have in your kitchen:

• You may simply switch out ground turkey for ground chicken, lean ground beef, or even plant-based ground meat substitutes. If you use beef, get rid of any extra fat after cooking.
• Orzo is what gives this dish its unique texture, but you may also use little pasta forms like small shells, ditalini, or even ordinary rice. Just follow the directions on the package for how long to cook it.
• You can use cauliflower, asparagus, or green beans instead of broccoli. You may also try a mix of vegetables, but make sure to cut them all the same size so they cook evenly.
• If you don’t have lemon pepper, you may make your own by mixing black pepper with lemon zest or using Italian seasoning with more black pepper and lemon zest.
• Romano or Pecorino cheese work well here, but if you want a different taste, use Asiago cheese. Nutritional yeast can give a similar savory flavor to a dairy-free variant.
• Any kind of milk will do here, including full, 2%, or plant-based milks such unsweetened almond or oat milk. Just stay away from coconut milk and other strong-flavored ones.

Be Careful Not to Make These Mistakes When You Cook

The hardest part of cooking ground turkey is keeping it from getting dry and tasteless. To do this, only cook it until it is no longer pink. If you cook it too long, it will get rough and crumbly.

People often make the mistake of cooking orzo like conventional pasta. Instead, toast it in olive oil for 2–3 minutes before adding liquid. This will bring out its nutty taste and keep it from being mushy.

Don’t just put all the stock and milk in at once. Instead, add it slowly while swirling to make a creamy sauce and keep the orzo from sticking to the bottom of the pan.

Step-by-Step Instructions

1. Get the broccoli ready and sauté it.

• 12 ounces of broccoli
• 1 tablespoon of olive oil

Start by chopping 12 ounces of broccoli into pieces that are easy to eat.

Put 1 tablespoon of olive oil in a skillet and heat it over medium heat.

Put the broccoli in the skillet and cook it for 5 to 6 minutes, or until it is slightly browned and bright green.

This will give the broccoli a lovely, smokey taste.

2. Cook the turkey that has been ground

• 1/2 tablespoon of olive oil
• 1 pound of ground turkey that is extra lean

Put another ½ tablespoon of olive oil in the same skillet.

Put 1 pound of extra-lean ground turkey in the skillet.

Cook the turkey until it is totally done, breaking it up as it cooks.

When the turkey is done cooking, move it to one side of the skillet to create room for the following step.

3. Toast the Orzo

• 1 and 1/3 cups of orzo (220 grams)

Put 1 and ⅓ cups (220 grams) of orzo on the empty side of the skillet.

Stir the orzo every so often while it toasts for 1 to 2 minutes, or until it smells good and turns a little golden.

This step makes the orzo taste more nutty.

4. Add the liquid and spices

• 2 teaspoons of lemon pepper seasoning
• 2 teaspoons of Dijon mustard
• 1 huge lemon’s worth of lemon juice (approximately 1/4 cup)
• 1 cup of chicken broth
• 1 and 1/2 cups of chicken broth (for a total of 2 and 1/2 cups)

Add 2 teaspoons of lemon pepper spice, 2 teaspoons of Dijon mustard, and ¼ cup of lemon juice (from about 1 big lemon) to the skillet.

To deglaze the pan, add 1 cup of chicken stock and scrape off any parts that are stuck to the bottom.

Add 1 and ½ more cups of chicken broth to make a total of 2 and ½ cups. Stir to mix everything together.

Cook for 6 to 8 minutes, or until the orzo is done and the broth has been soaked up.

5. Add the cream and cheese

• 2 tablespoons of butter
• 1 cup of milk
• 2 ounces of crushed parmesan

Lower the heat and add 2 tablespoons of butter, 1 cup of milk, and 2 ounces of grated parmesan cheese to the pan.

Mix everything together until the butter and cheese are melted and the mixture is properly mixed. This will provide a rich, creamy texture.

6. Add the broccoli and serve

• Flakes of red pepper

Put the cooked broccoli back in the skillet and stir it in gently so that it mixes with the creamy orzo and turkey.

If you want to add more flavor, serve the meal warm with more grated parmesan and red pepper flakes on top.

What goes well with ground turkey orzo?

This one-pan dish is very good on its own, but there are several easy sides that can make it even better!

• A mild vinaigrette and a fresh green salad with cherry tomatoes are the right things to go with the creamy orzo.
• You may serve this meal with warm pita bread or crusty garlic bread on the side because the lemon and parmesan give it a Mediterranean taste.
• Some simple roasted asparagus or sautéed zucchini will go well with the tastes of this lunch and add more vegetables.

How to Store

This turkey orzo dish is great for meal prep because it stays fresh. Put it in a container that won’t let air in and put it in the fridge. It will last for up to four days. It’s usual for the pasta to soak in some of the liquid as it sits. This doesn’t change the taste at all.

Freeze: This dish freezes quite well, so you can preserve some for later. Let it cool all the way down, then put it in bags or containers that can go in the freezer. It will stay good in the freezer for up to three months. Just don’t forget to put the date on it!

Reheat: When you’re ready to eat your leftovers, heat them up in the microwave for 30 seconds at a time, stirring after each time. If it looks a little dry, just add some milk or broth while you heat it up. For the best results, defrost frozen parts in the fridge overnight before reheating.

Nutrition Estimate

Estimated nutrients for the complete recipe (without any optional ingredients):

• 1200 to 1400 calories
• 100–110 g of protein
• Fat: 60 to 70 grams
• Carbs: 120–130 g

Image: mollyshomeguide.com / Photographer Molly