This delicious gluten-free super grain is the foundation of this nutritious and protein-packed meal!
Written by Jim Phillips 06/02/21
If you are like me you are always on the lookout for an easy, high-protein, low fat dinner to make for you and your family during the hectic workweek. Instead of the usual chicken or seafood, through trial and error, I’ve learned how to make a great dish using ground turkey (99% fat-free) and fonio.
WTF is fonio you ask? Fonio is a super grain that’s been around for thousands of years that’s high in protein and free of gluten! It’s known for it’s nutty flavor and valued for it’s amino acid profile which are important to heart function and cell growth. You can pick up fonio at some local grocery stores like Whole Foods or on Amazon. Can’t find fonio or in a pinch? Quinoa works great too!
You will need one large skillet and one small saucepan with lid and the ingredients below to make this delicious weekday dish. Serves four.
Here’s what you need:
1 lb lean ground turkey - I like to use 99% fat free
1 pint cherry tomatoes sliced in half
1 pint chopped mushrooms
1 small yellow onion, diced
4 or 5 large handfuls of kale (spinach works well too!)
1 tbsp each of what I call the holy trinity (oregano, rosemary and thyme)
1 tbsp Kosher salt
3 or 4 tbsp of olive oil
1 tbsp minced garlic (optional)
1 cup fonio
2 cups reduced sodium chicken broth (water is okay too!)
2 or more tbsps of Parmesan cheese (optional, but hey it’s cheese!!)
In your large skillet, heat a few tablespoons of olive oil. Once hot, begin browning your ground turkey and chopped onions over medium heat After your turkey is cooked and your onions are translucent, transfer the contents to a large bowl and set aside.
In the same skillet, add a few more tablespoons of olive oil and your diced mushrooms. Cook the mushrooms over medium heat until they are almost cooked (hint: you should be able to cut them with your spatula.) Then, plop your sliced cherry tomatoes in with your mushrooms. Continue to cook until your mushrooms are thoroughly cooked and your tomatoes are mushy.
While the mushrooms and tomatoes are cooking, get your fonio started… Add to your small saucepan the chicken broth and fonio. Turn the heat on low. Once it’s starts to boil, stir the contents, and then cover and turn the heat off. That’s it! Easy!
Once your mushrooms and tomatoes are cooked, add your kale. Continue cooking until the kale is completely wilted.
Now stir in a few dashes of kosher salt and your optional minced garlic to the mushroom, onion and kale mix. Once the garlic is browned, add your holy trinity…. BAM! BAM! BAM! Throughly stir everything together and then turn off the heat. You’re done cooking and ready to mix everything together!
Empty the contents of the skillet into your bowl with the cooked ground turkey and onions. Take the lid off of the fonio and check to see if the broth is all absorbed. If so, fluff and add to the bowl. (Hint: if the broth is not fully absorbed, replace the lid and cook on low until ready).
Now that you have everything in the large bowl, mix everything together. Dish your deliciousness into serving bowls or plates. Garnish with your Parmesan. And…ENJOY!!!
Like this recipe? Interested in other easy, high-protein, low fat meals? I’d love to hear from you. Shoot me an email at email@example.com. Hugs!