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Turkey & Sweet Potato Skillet
A wholesome one-pan dinner featuring lean ground turkey and naturally sweet potatoes with colorful vegetables. Packed with protein, fiber, and vitamins for a complete, satisfying meal.
💚 Nutrition Notes for Seniors
Why This Recipe is Great for You:
- Lean Protein: Turkey is low in fat and easy to digest.
- Vitamin A Powerhouse: Sweet potatoes support eye health and immunity.
- Heart Healthy: Low in saturated fat, good for cardiovascular wellness.
- Blood Sugar Friendly: Complex carbs provide steady energy without spikes.
- Anti-Inflammatory: Sweet potatoes contain natural anti-inflammatory compounds.
- Easy to Chew: Tender turkey and soft potatoes are gentle on teeth.
Ingredients
Main Ingredients:
- 1 lb ground turkey (93% lean or higher)
- 2 medium sweet potatoes, peeled and diced (about 3 cups)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced (or ½ teaspoon garlic powder)
- 1 bell pepper (any color), diced
- 1 cup frozen or fresh green beans, cut into 1-inch pieces
- 1 cup baby spinach or kale, roughly chopped
Seasonings:
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon dried thyme
- ¾ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper (optional, for mild heat)
For Serving:
- ½ cup low-sodium chicken or vegetable broth
- Fresh parsley or cilantro, chopped (optional)
- Lemon wedges (optional)
🔄 Easy Substitutions
- Turkey alternative: Ground chicken or lean beef work well
- Sweet potato swap: Regular potatoes or butternut squash
- Vegetable options: Use carrots, zucchini, or broccoli
- Make it vegetarian: Replace turkey with chickpeas or lentils
- Pre-cooked option: Use leftover turkey or rotisserie chicken
- Frozen veggies: Great time-saver, add in step 5
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Step-by-Step Instructions
- Prepare sweet potatoes: Peel the sweet potatoes and cut them into small, bite-sized cubes (about ½-inch). Smaller pieces cook faster and are easier to eat. Try to keep the pieces uniform in size so they cook evenly. Set aside.
- Cook sweet potatoes: Heat the olive oil in a large skillet or sauté pan over medium heat. Add the diced sweet potatoes and spread them in an even layer. Cook for 8-10 minutes, stirring occasionally, until they start to soften and get lightly golden. They don't need to be fully cooked yet. Transfer to a plate and set aside.
- Brown the turkey: In the same skillet, add the ground turkey. Break it up with a wooden spoon or spatula into small crumbles. Cook over medium-high heat for 5-7 minutes, stirring occasionally, until the turkey is browned and no longer pink. Break up any large chunks as it cooks. If there's excess liquid, drain it off.
- Add aromatics: Push the turkey to the sides of the skillet. Add the diced onion to the center and cook for 3-4 minutes until softened. Add the minced garlic and cook for 30 seconds until fragrant. Stir everything together to combine with the turkey.
- Add vegetables and seasonings: Add the bell pepper, green beans, and return the partially cooked sweet potatoes to the skillet. Sprinkle in the smoked paprika, cumin, thyme, salt, black pepper, and cayenne if using. Stir well to coat everything evenly with the spices.
- Simmer with broth: Pour the chicken or vegetable broth over the mixture. Stir to combine. Reduce heat to medium-low, cover the skillet with a lid, and let it simmer for 8-10 minutes. This allows the sweet potatoes to finish cooking and become tender, and helps the flavors meld together.
- Add greens: Remove the lid and stir in the chopped spinach or kale. Cook uncovered for 2-3 minutes, stirring occasionally, until the greens are wilted. The residual heat will cook them perfectly without overcooking.
- Final touches and serve: Taste and adjust seasoning if needed, adding more salt or pepper as desired. Remove from heat. Garnish with fresh chopped parsley or cilantro if using. Serve hot in bowls, with lemon wedges on the side for squeezing over the top. The lemon adds a bright, fresh flavor that really brings the dish together.
👵 Tips for Easier Eating & Digestion
- Cut sweet potatoes into very small cubes for easier chewing
- Cook sweet potatoes until fork-tender, not firm
- Use ground turkey that's well-cooked and crumbled small
- Remove any tough vegetable stems before cooking
- Let the dish cool slightly before eating
- Add extra broth if you prefer a softer consistency
- Chew slowly and thoroughly for better digestion
- Serve with a glass of water to aid digestion
💡 Helpful Cooking Tips
- Even cooking: Cut all vegetables to similar sizes
- Don't overcrowd: Use a large skillet for best results
- Pre-cook option: Microwave sweet potatoes for 3 minutes first
- Meal prep: Makes great leftovers for 3-4 days
- Flavor boost: Add a splash of apple cider vinegar at the end
- Extra protein: Top with a fried or poached egg
Serving & Pairing Ideas
As Is: Complete meal on its own, no sides needed
Over Rice: Serve over brown or white rice for extra bulk
With Bread: Pair with crusty whole grain bread
Add Avocado: Top with sliced avocado for healthy fats
Side Salad: Light green salad complements nicely
Yogurt Topping: Dollop of plain Greek yogurt adds creaminess
Storage & Reheating
Refrigerator: Store in an airtight container for up to 4 days. The flavors continue to develop, making leftovers even more delicious.
Freezer: Freeze in individual portions for up to 3 months. Use freezer-safe containers and label with the date. Leave some room for expansion.
Reheating: Microwave individual portions for 2-3 minutes, stirring halfway. Or reheat on stovetop over medium heat with a splash of broth until warmed through.
Best Served: Hot and fresh, perfect for dinner any night of the week. The one-pan preparation makes cleanup a breeze.
Meal Prep: Make a double batch on Sunday for easy weeknight dinners. Portion into containers for grab-and-go meals.
⚠️ Important Health Notice
This recipe is provided for general informational and cooking purposes only. It is not medical advice, a nutritional prescription, or a treatment recommendation. Individual dietary needs vary greatly, especially for those with health conditions, allergies, or special requirements. Always consult with your doctor, registered dietitian, or healthcare provider before making significant changes to your diet. If you have specific health concerns or dietary restrictions, please seek personalized professional guidance.
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