Ingredients
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3 tablespoons extra-virgin olive oil or canola oil
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1 pound 93%-lean ground turkey
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1 large onion, diced
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4 cloves garlic, minced
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2 medium zucchini, diced (about 3 1/2 cups)
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½ cup bulgur
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2 tablespoons dried oregano
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4 teaspoons ground cumin
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½ teaspoon ground coriander
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½ teaspoon white pepper
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¼ teaspoon salt
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2 15-ounce cans no-salt-added white beans, rinsed
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2 4-ounce cans green chiles, mild or hot
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4 cups reduced-sodium chicken broth
Directions
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Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
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Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
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Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
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Stir in white beans and chiles, then pour in broth; bring to a boil.
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Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Tips
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Nutrition Facts (per serving)
350 | Calories |
14g | Fat |
38g | Carbs |
28g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size about 1 1/2 cups | |
Calories 350 | |
% Daily Value * | |
Total Carbohydrate 38g | 14% |
Dietary Fiber 10g | 36% |
Total Sugars 4g | |
Protein 28g | 56% |
Total Fat 14g | 18% |
Saturated Fat 3g | 14% |
Cholesterol 43mg | 14% |
Vitamin A 216IU | 4% |
Vitamin C 28mg | 32% |
Folate 146mcg | 37% |
Sodium 596mg | 26% |
Calcium 131mg | 10% |
Iron 5mg | 27% |
Magnesium 41mg | 10% |
Potassium 1000mg | 21% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.