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Why You'll Love This healthy family meal prep turkey stew with winter squash and garlic
- Easy to Make: This recipe is perfect for busy families, as it can be prepared in under an hour and simmers away on the stovetop or in the slow cooker while you attend to other tasks.
- Healthy and Nutritious: Packed with lean protein, fiber-rich winter squash, and a variety of vitamins and minerals, this stew is a guilt-free meal option that will leave you feeling full and satisfied.
- Customizable: Feel free to add your favorite spices, herbs, or other ingredients to make this recipe your own – the possibilities are endless!
- Meal Prep Friendly: This stew makes a large batch, perfect for meal prepping or freezing for later – simply portion out individual servings and reheat as needed.
- Cost-Effective: Using affordable ingredients like turkey, squash, and canned beans, this recipe is an economical option for families on a budget.
- Delicious Leftovers: The flavors in this stew only improve with time, making it a great option for leftovers – simply reheat and serve.
- Perfect for Special Diets: This recipe is gluten-free, dairy-free, and can be easily adapted to suit other dietary needs – making it a great option for families with food allergies or restrictions.
- Comforting and Cozy: There's something special about a warm, comforting bowl of stew on a chilly day – it's the perfect way to cozy up and feel nourished.
Ingredient Breakdown
The key ingredients in this recipe are the turkey breast or thighs, winter squash (such as butternut or acorn), garlic, onions, and canned beans. The turkey provides lean protein, while the winter squash adds natural sweetness and a boost of vitamins and minerals. Garlic and onions add depth and flavor, and the canned beans provide a convenient source of fiber and protein. When selecting your ingredients, choose fresh, high-quality options whenever possible – and don't be afraid to get creative with your favorite spices and herbs.
How to Make healthy family meal prep turkey stew with winter squash and garlic
Finely chop 1 large onion and 3 cloves of garlic, and set aside in a bowl.
Heat 2 tablespoons of olive oil in a large pot over medium-high heat, then add 1 pound of diced turkey breast or thighs and cook until browned, about 5-7 minutes.
Add the chopped onions and garlic to the pot, and cook until the onions are translucent, about 3-4 minutes.
Add 1 large diced winter squash (such as butternut or acorn) to the pot, and cook for an additional 5 minutes, stirring occasionally.
Add 1 can of diced tomatoes, 1 can of kidney beans, and 4 cups of chicken broth to the pot, and stir to combine.
Bring the stew to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the squash is tender.
Season the stew with salt, pepper, and your favorite herbs and spices, then serve hot and enjoy!
Tips for Perfect Results
Choose fresh, high-quality ingredients whenever possible, and take the time to properly chop and prepare each component for the best flavor and texture.
Be careful not to overcook the winter squash, as it can become mushy and unappetizing – aim for a tender but still firm texture.
Feel free to get creative with your favorite spices and herbs – this recipe is a great base for experimenting with new flavors and combinations.
If you're short on time, consider using a slow cooker to prepare this recipe – simply brown the turkey and cook the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
This recipe makes a large batch, perfect for meal prepping or freezing for later – simply portion out individual servings and reheat as needed.
Try using different types of winter squash, such as acorn or delicata, to change up the flavor and texture of the stew.
If you like a little heat in your stew, add some red pepper flakes to give it a spicy kick.
Serve the stew with some crusty bread or crackers for a satisfying and filling meal.
Common Mistakes to Avoid
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Overcooking the Squash: Be careful not to overcook the winter squash, as it can become mushy and unappetizing – aim for a tender but still firm texture.
Fix: Check the squash regularly while it's cooking, and remove it from the heat as soon as it's tender.
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Not Browning the Turkey: Failing to brown the turkey properly can result in a lackluster flavor and texture – take the time to cook the turkey until it's nicely browned.
Fix: Make sure to cook the turkey over medium-high heat, stirring occasionally, until it's nicely browned on all sides.
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Not Using Enough Liquid: Using too little liquid can result in a thick, stew-like consistency – make sure to use enough broth and water to achieve a comfortable consistency.
Fix: Add more broth or water as needed to achieve a comfortable consistency – you can always adjust the seasoning later.
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Not Seasoning Enough: Failing to season the stew properly can result in a bland, unappetizing flavor – take the time to taste and adjust the seasoning as needed.
Fix: Taste the stew regularly and adjust the seasoning as needed – add more salt, pepper, or herbs to achieve a balanced flavor.
Variations & Substitutions
Replace the turkey with an additional can of beans or some sautéed mushrooms for a hearty vegetarian option.
Add some diced jalapeños or red pepper flakes to give the stew a spicy kick.
Use low-sodium broth and canned beans to reduce the sodium content of the stew.
Replace the traditional broth with a gluten-free option, and be sure to check the ingredients of the canned beans and spices to ensure they are gluten-free.
Brown the turkey and cook the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
Brown the turkey and cook the onions and garlic, then add all the ingredients to the Instant Pot and cook on high pressure for 20-25 minutes.
Storage & Make-Ahead
Store the stew at room temperature for up to 2 hours, or until it's time to serve.
Store the stew in the refrigerator for up to 5 days, or until it's time to serve. Reheat the stew to an internal temperature of 165°F (74°C) before serving.
Store the stew in the freezer for up to 3 months, or until it's time to serve. Thaw the stew overnight in the refrigerator, then reheat to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, making it a great option for families with gluten intolerance or sensitivity. Just be sure to check the ingredients of the canned beans and spices to ensure they are gluten-free.
Can I use frozen winter squash?
Yes, you can use frozen winter squash in this recipe. Simply thaw the squash according to the package instructions, then proceed with the recipe as directed.
How do I reheat the stew?
To reheat the stew, simply place it in a pot over low heat, stirring occasionally, until it reaches an internal temperature of 165°F (74°C). You can also reheat it in the microwave, stirring every 30 seconds, until hot and steaming.
Can I add other ingredients to the stew?
Yes, feel free to get creative and add your favorite ingredients to the stew! Some ideas include diced bell peppers, chopped kale, or sliced mushrooms. Just be sure to adjust the cooking time and seasoning as needed.
Is this recipe suitable for a slow cooker?
Yes, this recipe is perfect for a slow cooker. Simply brown the turkey and cook the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
Can I freeze the stew in individual portions?
Yes, you can freeze the stew in individual portions. Simply portion out the stew into airtight containers or freezer bags, label, and date. When you're ready to serve, simply thaw overnight in the refrigerator, then reheat to an internal temperature of 165°F (74°C) before serving.
How long does the stew keep in the refrigerator?
The stew will keep in the refrigerator for up to 5 days. Be sure to store it in a covered container and keep it refrigerated at a temperature of 40°F (4°C) or below.
healthy family meal prep turkey stew with winter squash and garlic
Ingredients
- 1 pound boneless, skinless turkey breast or thighs
- 2 medium winter squash (such as butternut or acorn), peeled and cubed
- 3 cloves garlic, minced
- 1 large onion, chopped
- 2 medium carrots, peeled and sliced
- 2 stalks celery, sliced
- 1 can (14.5 oz) diced tomatoes
- 2 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Prepare the Ingredients. Peel and cube the winter squash, chop the onion, slice the carrots and celery, and mince the garlic.
- Step 2: Heat the Oil and Sear the Turkey. Heat the olive oil in a large pot over medium-high heat. Add the turkey and cook until browned on all sides, about 5-7 minutes. Remove the turkey from the pot and set aside.
- Step 3: Soften the Vegetables. Reduce the heat to medium and add the chopped onion, sliced carrots, and sliced celery to the pot. Cook until the vegetables are tender, about 5-7 minutes.
- Step 4: Add the Garlic and Squash. Add the minced garlic and cubed winter squash to the pot. Cook for an additional 2-3 minutes, until the squash starts to soften.
- Step 5: Add the Broth, Tomatoes, and Thyme. Add the low-sodium chicken broth, diced tomatoes, and dried thyme to the pot. Stir to combine and bring the mixture to a boil.
- Step 6: Return the Turkey and Simmer. Return the browned turkey to the pot and reduce the heat to low. Simmer the stew, covered, for 20-25 minutes, or until the turkey is cooked through and the squash is tender.
- Step 7: Season and Serve. Season the stew with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Recipe Notes
- Storage tip: Cool the stew to room temperature, then refrigerate or freeze for later use.
- Make ahead: Prepare the ingredients and cook the stew up to a day in advance. Reheat and serve.
- Substitution: Swap the winter squash for other varieties, such as kabocha or delicata.
- Pro tip: Use a slow cooker to simmer the stew all day, perfect for a busy family meal.
