Quick Italian Turkey Marinara Bowl
A comforting, easy Italian lunch featuring ground turkey simmered in rich marinara sauce served over tender zucchini noodles.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Mandy + Lila
Mandy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover turkey marinara sauce separately from raw spiralized zucchini in sealed containers in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Place a skillet or saute pan over…
- 01
Place a skillet or saute pan over…
Place a skillet or saute pan over medium-high heat at 375°F (190°C) and add 1 tbsp (15ml) of extra virgin olive oil.
Tap card to mark done - 02
Add 150g of ground turkey to the…
Add 150g of ground turkey to the pan. Break it apart with a wooden spoon and cook for 5 to 6 minutes until browned and completely cooked through (no longer pink).
Look for: browned and completely cooked through (no longer pink)
Tap card to mark done - 03
Lower the heat to medium at 300°F…
Lower the heat to medium at 300°F (150°C). Pour in 0.75 cup (180ml) of marinara sauce, 0.5 tsp of dried oregano, 0.5 tsp of garlic powder, and a salt and pepper pinch (0.1g) into the pan with the turkey. Stir well and simmer for 3 minutes until warmed through and thick.
Look for: warmed through and thick
Tap card to mark done - 04
Add 1
Add 1.5 cups (150g) of spiralized zucchini noodles directly into the simmering sauce. Toss gently for 1 to 2 minutes just until warmed and slightly softened but still crisp-tender.
Look for: warmed and slightly softened but still crisp-tender
Tap card to mark done - 05
Transfer the mixture to a pasta bowl
Transfer the mixture to a pasta bowl. Sprinkle with 2 tbsp (8g) of fresh basil leaves right before serving.
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