Ground Turkey and Sweet Potato Skillet

 

This is a brand new recipe I tried and I must say it turned out pretty good! I found it from Primavera Kitchen. There are some awesome recipe's on this site so you should definetly check it out!

This recipe is a gluten free recipe that incorporates ground turkey, sweet potatoes, yellow bell peppers and onions. The colors within this dish are so warm and welcoming, making it a perfect dish to make during the fall season.

Here is the nutritional value of this dish based on 1 serving (however the recipe is based on 4):

1 oz Ground Turkey: 65 calories

1/2 cup Sweet Potato (with skin): 113 calories

1 cup Yellow Bell Pepper:  40 calories

1/2 cup Onion: 46 calories

Seasoning(salt/pepper/garlic): 8 calories  

1/2 Tbs. Olive Oil:  60 calories

1 oz Mozzarella Cheese: 86 calories  

Total Calories: 418 calories

Fun Fact about this meal:

Empty calories: 55 cal (21% of recommended daily limit)

Empty calories are calories that come from foods that have no nutritional value. This meal has an extremely low empty calorie level because it is made up mostly of nutrient packed vegetables. You want to try and avoid any meals that are high in empty calories because they have no nutritional value to you whatsoever. Your best options for finding a nutrient rich meal will usually be filled with at least half fruits and vegetables.

Now to the recipe!
(You can see the full recipe at the end of this post)

 

Preheat the oven 400 F. 

 

First, dice sweet potato, onion and yellow bell peppers. Set aside.

Add 1 tsp. of olive oil into a skillet. In my recipe I used a large pot because I do not have a big enough skillet. Either works!

 

Add the uncooked ground turkey and garlic into the pan. Cook the turkey for about 10 minutes or until you do not see any more red meat.

 

Continue to keep heat on medium throughout.

Next add in the diced yellow peppers and onion. Cook until the onion is camelized (starts to turn brown).

Finally add in the diced sweet potatoes and cover. Stir occasionally. Let cook until the sweet potatoes are tender.

 

Add salt and pepper to taste and let cook on medium heat.

Once sweet potatoes are tender, transfer food to a baking dish. If you are using a skillet that can go in the oven as well, then there is no need to transfer.

 

Spread evenly and sprinkle mozzarella cheese over the top.

 

Put in the oven for just enough time for the cheese to melt.

Once the cheese is melted, take out dish. I paired it with green beans, but you can either eat it just as is or incorporate one of your favorite vegetables on the side. Enjoy!

 

 

Ground Turkey and Sweet Potato Skillet

Prep time: 15 minutes

Cook time: 20 minutes

Total time: 35 minutes

Serves: 4

Ingredients:
 

2 Tbsp Olive Oil

1Lb extra lean ground turkey

1 clove garlic, minced

1/2 medium onion, diced

1 whole yellow bell pepper, diced

1 medium sweet potato, diced

Salt and Pepper

½ cup shredded mozzarella cheese

 

Preparations:

Preheat the oven 400 F

First, dice sweet potato, onion and yellow bell peppers. Set aside.

Add 1 tsp. of olive oil into a skillet. In my recipe I used a large pot because I do not have a big enough skillet. Either works!

Add the uncooked ground turkey and garlic into the pan. Cook the turkey for about 10 minutes or until you do not see any more red meat.

Continue to keep heat on medium throughout.

Next add in the diced yellow peppers and onion. Cook until the onion is camelized (starts to tur brown).

Finally add in the diced sweet potatoes and cover. Stir occasionally. Let cook until the sweet potatoes are tender.

Add salt and pepper to taste and let cook on medium heat.

Once sweet potatoes are tender, transfer food to a baking dish. If you are using a skillet that can go in the oven as well, then there is no need to transfer.

Spread evenly and sprinkle mozzarella cheese over the top.

Put in the oven for just enough time for the cheese to melt.

Once the cheese is melted, take out dish and enjoy!

Pork Chops with Green Beans and Potatoes

Hello everyone! I am back today with a brand new recipe I recently tried. And I must say, it was a HUGE hit with my family. As a fellow foodie, I am always watching the cooking shows on the food network trying to get ideas of new recipes to try. This one was actually inspired by a recipe I saw on the Rachael Ray Show.

Pork chops can often be a difficult meat to cook, but with this recipe not only were my pork chops flavorful, but also tender and cooked just right! The best part about this recipe is that you can cook the pork chops, potatoes and green beans all in ONE pan at the SAME time! Nothing like an easy, delicious, healthy recipe to serve on a busy weeknight.

Another great aspect of this recipe is it's a well-balanced meal. You get a protein, starch and a vegetable which are essential to eating a nutrient rich diet. This meal has many types of nutritional benefits as well. The red peppers provide you with nearly 3 grams of fiber. The pork chops fulfill recommended amounts of B vitamins and protein. While the green beans are filled with several vitamins and minerals including Vitamin K.

Here is the nutritional information for this dish based on 1 serving:

1 pork chop (bone in) - 187 calories
1 medium potato, baked, no peel with seasoning - 121 cal
1 cup, fresh green beans - 44 cal
1 cup red bell pepper - 38 cal
Seasoning (including lemon juice, paprika, salt, pepper, garlic) - 15 cal

TOTAL CALORIES: 405 cal

Now let's get to the recipe!

Preparation:

Preheat oven to 475°F.

Wash and prepare potatoes, green beans and bell pepper. In this recipe I used russet potatoes, but you can use any kind! You could also use frozen green beans instead of fresh.

In a large bowl or baking pan, mix together 3 tablespoons olive oil, the juice of a freshly squeezed lemon, thyme, paprika and garlic. Season with salt and pepper to taste.

 

Add the pork chops to the marinade and turn to coat.

 

 

On a large rimmed baking sheet, toss the green beans, red peppers and potatoes with 3 Tbs of olive oil. Season with salt and pepper.



 

 

Spread in an even layer.

 

 

Nestle the pork chops among the vegetables.

 

 

Bake the pork chops in the over at 425°F for 25 minutes. The chops should be just cooked through and the vegetables should be tender.

 

 Once finished, let sit for about 5 minutes and then it is ready to serve! Enjoy!!!

 

 

 

 

Roasted Pork Chops with Green Beans and Potatoes

Yield: 4 servings

Prep time: 20 minutes

Cook time: 25-30 minutes           

 

Ingredients:

 

6 Tablespoons of olive oil (divided)

1 lemon (juice)

2 tablespoons chopped fresh thyme

1 Tbsp paprika

4 cloves garlic, grated

Salt and pepper to taste

4 pork chops (Bone in or boneless)

1 12oz bag of green beans (fresh or frozen)

4 medium russet potatoes (can use any type), cut into wedges

1 red bell pepper

 

Preparation:

 

Preheat oven to 475°F.

 

Wash and prepare potatoes, green beans and bell pepper. In this recipe I used russet potatoes but you can use any kind!

 

In a large bowl or baking pan mix together 3 tablespoons olive oil, the juice of a freshly squeezed lemon, thyme, paprika and garlic. Season with salt and pepper to taste.        

 

Add the pork chops to the marinade and turn to coat.

 

On a large, rimmed baking sheet toss the green beans, potatoes and red peppers with 3 Tablespoons of olive oil. Season with salt and pepper.

 

Spread in an even layer.

 

Nestle the pork chops among the vegetables.

 

Bake the pork chops in the over at 425°F for 25 minutes. The chops should be just cooked through and the vegetables should be tender.

 

Once finished, let set for about 5 minutes and then it is ready to serve! Enjoy!!!

 

Welcome!!

Hi everyone! Welcome to my cooking page, Nutritious, but Delicious, Cooking. My name is Melissa and I am currently studying Nutrition and Dietetics at West Chester University. I plan to one day become a Registered Dietitian. One of the main reasons why I chose my major was because I LOVE to cook! Meal time is my break time during those busy study days.  But I don’t just cook anything, I love to incorporate as many healthy foods into a recipe as I can. My passion for cooking goes beyond the food because I am also interested in the nutrients that can be found within it.   I hope to share with you my spin on popular, well known recipes through this blog.  Using my knowledge of nutrition, I will also provide you with the nutritional value of each recipe to help you create a better, healthier you! Enjoy and eat up!

 

 

 “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison."