This hearty stew is the perfect dish to serve during Sunday-afternoon football or when you’re catching up with friends after a long workweek. This healthful mix can be eaten as is, or served in an edible bowl made from a half-baked squash. Eating the inside flesh of the squash adds a serving of carbohydrate and just the right amount of fiber and nutrients.
Serves 5
Calories per serving: 332
3 tablespoons avocado oil
1 medium onion, chopped
3 garlic cloves, minced, or more or less to taste
8 ounces white button or cremini mushrooms, cleaned and chopped
1 large bell pepper, chopped
¼ cup organic low-sodium chicken broth
Sea salt and freshly ground black pepper
1 pound ground organic, free-range turkey
1 teaspoon celery seed
1 teaspoon dried basil
1 (28-ounce) can diced tomatoes, with their juices
1 medium to large zucchini, diced
1 (8-ounce) can black olives, drained and sliced
1 teaspoon umeboshi vinegar (optional; see Note)
In a large skillet, combine 2 tablespoons of the oil and the onion; cook over medium heat, stirring, until soft, 2 to 3 minutes. Add the garlic and cook until the onion is translucent, 2 to 3 more minutes; do not let the garlic burn. Add the mushrooms, bell pepper, and stock; cook for about 5 minutes. Season with salt and black pepper. Remove the mixture from the pan and set aside.
In the same skillet, heat the remaining 1 tablespoon avocado oil over medium heat. Add the turkey and cook, breaking up the meat so it cooks uniformly, until browned. Add the celery seed and basil; cook, stirring, until the meat is cooked through, about 5 minutes. Reduce the heat and return the vegetable mixture to the pan. Add the tomatoes and their juices. Mix well; taste and adjust the seasoning with salt and black pepper. While the mixture simmers, add the zucchini; it will cook as the liquid reduces. Immediately add the olives and vinegar (if using); simmer for about 10 minutes more to reduce the liquid. Just before serving, taste and adjust the seasoning one more time.
NOTE: Umeboshi vinegar (or ume plum vinegar) is available in most specialty groceries. It is used often in Japanese dishes and brightens flavors with a mildly salt/citrus note.