One-Pot Cheesy Quinoa with Prosciutto, Ground Turkey and Basil (Low-FODMAP recipe)
There are a few sacrifices we make to stick to the low-FODMAP diet.
A big sacrifice for me was Friday pizza nights. Can we all agree that pizza is one of the greatest foods ever?
When I was a kid, we frequently hit up the local Pizza Hut (It actually had tables and an arcade, not just carry out!) on Friday nights. As a grown up, I started making my own pizza dough, and Friday was my favorite time to eat it. Go figure.
Fast forward to my new low-FODMAP life.
Wheat flour is no longer a fixture in my kitchen. But instead of opting for gluten free pizza dough and always missing the mark, I decided to satisfy my pizza craving with the opposite extreme--quinoa!
I know it's weird, but bear with me.
This cheesy quinoa skillet is full of pizza flavor. Here's what it's got going for it:
- Tomatoes, garlic oil, basil and oregano for Italian goodness
- Ground turkey for plenty of satisfying protein
- Mozzarella and parmesan for lots of gooey cheesy action
- Prosciutto for a hit of savory flavor
The prosciutto is my substitute for pepperoni. It isn't seasoned with onion, garlic or the nondescript ingredient, "spices," so there are no hidden FODMAPs to worry about. I might even like it better than pepperoni.
But wait, there's more.
All you need is one pot. No extra cookware to wash. I've become a big fan of one-dish meals lately, and this one is a winner.
Do you have a one-dish meal to share in the comments? Or tell us how you deal with pizza urges while eating low-FODMAP. If there is a great gluten free pizza dough recipe out there, I'd be willing to give it a try. Right after I finish all the yummy quinoa leftovers.
One-Pot Cheesy Quinoa with Prosciutto, Ground Turkey & Basil (Low-FODMAP, gluten free)
I love that this requires just one pot! It's a great, simple weeknight meal that happens to taste like pizza, but much healthier. I love something green in this recipe, but if the arugula seems odd to you, replace it with spinach or just leave it out--however you like your "pizza."
Author: Julie~Calm Belly Kitchen Recipe type: Entree
Prep time: 5 mins Cook time: 45 mins Total time: 50 mins
1 lb ground turkey
1 tsp dried oregano, divided
1/2 tsp red chile flakes (optional)
Salt and black pepper to taste
1 1/4 cups quinoa, rinsed
2 1/2 cups diced tomatoes (in their juice)
2 1/2 cups water, plus additional as needed
2 to 3 cups arugula, roughly chopped
4 oz grated mozzarella cheese (about 1 cup packed)
2 oz prosciutto, chopped into 1-inch pieces, divided
2 oz parmesan cheese (about 1/2 cup packed)
Chopped fresh basil
1. Heat a large skillet on medium high and mist with cooking spray. Add turkey, 1/2 tsp of the oregano and chile flakes if using; season with salt (I used about 1/4 tsp) and black pepper. Cook, crumbling with a spatula, until lightly browned and cooked through, 5 to 7 minutes. Transfer to a bowl and set aside.
2. Add quinoa, tomatoes, water and remaining 1/2 tsp oregano to the skillet; cover and bring to a boil. Reduce heat to just above medium, maintaining a steady simmer, and cook with lid on, stirring occasionally, until quinoa is tender, 24 to 28 minutes. If the water absorbs before quinoa finishes cooking, add more in 1/4 to 1/2 cup increments. Cooking time and amount of water will vary deepening on the size and type of skillet you use. When quinoa is finished, it should be very moist, but not soupy. Meanwhile, preheat broiler to high and position rack in the center of the oven (not too close to heat source).
3. Reduce heat to low and add the turkey, arugula, mozzarella, and about two-thirds of the prosciutto. Stir until just heated through. Season to taste with salt and pepper. I serve this dish straight from the skillet, but you can also transfer it to baking dish at this point if you like. Smooth the top of the quinoa mixture and top with remaining prosciutto and the parmesan. Broil until cheese is melted, about 2 minutes. Rest 5 minutes. Sprinkle with basil and serve.
If you use diced tomatoes that contain salt, you probably won't need to add any salt at the end, but you definitely will if the tomatoes are unsalted. Use tomatoes from a can, jar or tetra pak--fresh won't work as well. Be sure there are no added spices that may contain FODMAPs.
Serving size: 1/5 of recipe Calories: 416 Fat: 16g Saturated fat: 5g Carbohydrates: 33g Sugar: 3g Sodium: 572mg Fiber: 4g Protein: 36g