Orzo with Ground Turkey
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 quick enough to make on a weeknight, full of healthy ingredients, and you can easily change it up based on what veggies you have on hand.
Why You’ll Love This Orzo with Ground Turkey
- 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 takes less than 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 everyone will like—The creamy orzo, seasoned turkey, and vibrant lemon flavors make this a dish that kids and adults will equally like.
Time to get ready:
10–15 minutes
Time to cook:
30 to 40 minutes
Time:
40 to 55 minutes
Difficulty Level:
Medium
- 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 tablespoons of Dijon mustard
- Juice from one large lemon (approximately 1/4 cup)
- 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 (for serving)
Step-by-Step Instructions
Step 1: Get the broccoli ready and sauté it.
Start by chopping up 12 ounces of broccoli into small pieces.
Put a 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.
Step 2: Cook the turkey in the ground
Put another ½ tablespoon of olive oil in the same pan.
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.
Step 3: Toast the Orzo
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.
Step 4: Mix in the liquids and spices
Add 2 tablespoons of Dijon mustard, 2 tablespoons of lemon pepper spice, and ¼ cup of lemon juice (from around 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.
You should cook the orzo for 6 to 8 minutes, or until it is done and the broth has been absorbed.
Step 5: Add the cheese and cream
Turn down the heat and add 2 tablespoons of butter, 1 cup of milk, and 2 ounces of shredded parmesan cheese to the pan.
Fold everything together until the butter and cheese are melted and the mixture is fully mixed. This will provide a rich, creamy texture.
Step 6: Add the broccoli and serve.
Put the cooked broccoli back in the skillet and stir it in gently to combine it 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 Type of Ground Turkey Should I Buy?
You need to get extra lean ground turkey (93–99% lean) for this orzo recipe, which is what the ingredient list says to use. Regular ground turkey (85–92% lean) would work too, but the extra lean kind keeps the dish lighter and stops too much grease from piling up in the pan. Most grocery stores sell ground turkey these days. It’s usually sold in 1-pound packages, which is just right for this recipe. Make sure your ground turkey is fresh. It should be pink with no gray patches. If you don’t want to cook it right away, you can keep it in the fridge for 1–2 days or freeze it for up to 3 months.
Choices for Substitutions
You can change this recipe a lot dependent on what you have in your kitchen:
- Ground turkey: 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.
- Vegetables: 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.
- Lemon pepper: 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.
- Cheese: 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.
- Milk: Any kind of milk will work here, including full, 2%, or plant-based kinds such unsweetened almond or oat milk. Just stay away from coconut milk and other strong-flavored ones.
What goes well with ground turkey orzo?
This dish is very good on its own, but it can be much better with some easy sides! A mild vinaigrette and a fresh green salad with cherry tomatoes go well with the creamy orzo. You may serve this dish with warm pita bread or crusty garlic bread on the side because it has Mediterranean characteristics from the lemon and parmesan. Some simple roasted asparagus or sautéed zucchini might go well with the tastes of this dish if you want 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. The spaghetti may soak up some of the liquid while it rests, but that’s quite typical and doesn’t change the taste at all.
Freeze: This recipe freezes incredibly 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, add a little milk or broth while you heat it up. For the best results, defrost frozen parts in the fridge overnight before heating them up again.
Nutrition Estimate
Estimated nutrients for the complete recipe (without any optional ingredients):
- 1200 to 1400 calories
- 100–110 g of protein
- 60–70 g of fat
- Carbs: 120–130 g