Healthy Caribbean Jerk Ground Turkey Freezer Meal


WW Recipe of the Day: Healthy Caribbean Jerk Ground Turkey Freezer Meal
(250 calories | *5 WW SmartPoints)

Last spring my husband and I purchased an older model travel trailer and renovated it.

Looking inside a renovated travel trailer with lime green counter and table, bench seat and red, blue, yellow and green curtains

Inside our renovated travel trailer

Being dog owners, we loved the idea of traveling around the United States with our “furry boys” Axel and Wilson.

Family dogs, Wilson and Axel

Wilson and Axel

In a small 19’ trailer, counter and storage space are extremely limited. So for someone who loves to cook, I was faced with a big challenge.

Then Martha introduced me to the New Leaf Wellness Blog (now Family Freezer) created by Kelly McNelis.

Freezer Meals…..what a great concept! Prep all the ingredients ahead of time, put them in a freezer bag and store in the freezer until ready to use. Then simply thaw a bag in the refrigerator overnight, dump the contents into a skillet, and you have a meal in minutes. A crockpot could also be used if you had 4-6 hours prior to mealtime.

This worked so well for camping that I’ve continued to make them at home. We always have several in the freezer ready and waiting for nights when you want something fast and delicious.

How to Assemble Healthy Caribbean Jerk Ground Turkey Freezer Meal

Gather all your ingredients, washing and prepping (dicing, chopping, etc.) them as necessary.

Ingredients for making Caribbean Jerk Turkey - ground turkey, zucchini, green beans, pineapple chunks and Hak's One Pot Caribbean Jerk Cooking Sauce

Caribbean Jerk Turkey Ingredients

For this One-Pot Caribbean Jerk Turkey Meal, wash and dice the zucchini and green beans. If you’re using fresh pineapple, be sure to dice that ahead of time as well. Or do what I did and just open a can!

Assembling this freezer meal is super simple. Grab a Quart-size (or larger) freezer bag and magic marker (or use some paper and tape) for labeling the bag. You’ll find it to be much easier labeling your freezer meal bag while it’s empty and can lay flat! Be sure to add the date it was prepared too.

This is how I wrote my label:

Caribbean Jerk Turkey

  • Thaw
  • Add to skillet
  • Cook until meat is done (10-15 minutes)
  • Serve with rice

Add the turkey to bag first so it takes up the bottom, then add the diced zucchini, then the diced pineapple. Next add the diced green beans and pour in the sauce last – which will run down and mix into all the layers.

Squeeze out as much air from the bag as you can and seal the bag. (This cuts down on the formation of ice crystals and possibility of freezer burn.)

Place the bag flat in your freezer (at least until hardened) with label facing up (which is much more convenient once you get a freezer full of meals).

Healthy Caribbean Jerk Ground Turkey Cooking Notes

Cooking Caribbean Jerk Turkey in a skillet on the stove top

Cooking Caribbean Jerk Turkey

Don’t be alarmed if you find the water that releases from the frozen turkey and vegetables to be excessive. You can add 2-3 teaspoons of cornstarch, or instant tapioca granules, directly to the skillet to thicken up the mixture. You also may have to cook your meal a little longer to get the liquid to evaporate and the sauce to thicken.

Cooking Caribbean Jerk Turkey in a skillet up close

Cooking Caribbean Jerk Turkey

If you don’t have the store bought sauce, no problem. Simply combine the four simple ingredients above (pineapple juice, cold water, hoisin sauce and cornstarch) to make your own.

Hak’s One Pot Cooking Sauces are created by Chef Sharone Hakman.

Hak's One Pot Caribbean Jerk Cooking Sauce Packet with Pineapple and Peppers

Hak’s One Pot Caribbean Jerk Cooking Sauce

The sauce packet shows just how easy it can be to cook with these sauces. All you have to do is add one pound of of beef, chicken, shrimp, pork, fish or vegetables.

This Caribbean Jerk Sauce with Pineapple and Peppers is gluten-free, all natural, no preservatives, non-GMO and made in small batches. It can be used as a simmer sauce for the stove top or slow cooker, for sautéing, in the slow cooker or as a grill marinade. I think that just about covers all the possibilities!

A bottle of Marie Sharp's Hot Habanero Pepper Sauce

Marie Sharp’s Hot Habanero Pepper Sauce

Add 1/4 teaspoon each of cayenne and ginger to spice it up a bit, or keep it as is and season to taste prior to serving.

How to serve your one-pot Caribbean jerk turkey

Caribbean Jerk Turkey Meal on a plate with brown rice and fresh spinach, lemons in the background

Caribbean Jerk Turkey with Brown Rice and Spinach

  • I added cooked brown rice and fresh chopped spinach to a bowl, along with a serving of the Caribbean Jerk Turkey for a nutritious meal in a bowl.
  • You can also serve it on top of any grain of choice (white rice, brown rice, quinoa, etc.).
  • For a low carb alternative, serve your Caribbean Jerk Turkey over cauliflower rice or zucchini noodles.
  • Have it alongside any fresh chopped salad or your favorite steamed/sautéed vegetables.
  • Serve it in a lettuce leaf for Caribbean Jerk Turkey lettuce wraps, or in your favorite low calorie wrap, flatbread or pita pocket.

Ways to Use Caribbean Jerk Ground Turkey Leftovers

Of course you could always just warm up the leftovers and eat them again. But I love to  keep lunch and dinner interesting. So I often take what’s left and repurpose it into something new….

Ingredients for making leftover Caribbean Coconut Jerk Turkey Soup including pinto beans, reduced fat coconut milk, frozen mixed vegetables and brown rice

Making Brenda’s Leftover Caribbean Coconut Jerk Turkey Soup

When I think of the Caribbean, coconut rice and beans always come to mind, so I turned my leftovers into a soup using those ingredients:

  • 1/3 of cooked Caribbean Jerk Turkey freezer meal
  • 2 cups chicken broth
  • 1 can reduced fat coconut milk
  • 1 cup cooked brown rice
  • 1 cup canned light red kidney beans, drained and rinsed
  • 1 cup frozen mixed vegetables
  • 2 teaspoons honey
  • 1/2 teaspoon thyme
  • 1/2 teaspoon allspice (or nutmeg (optional))
  • 1/2 teaspoon cayenne pepper (optional)
  • 2 teaspoons hot sauce
  • Salt and pepper to taste

Combine all the ingredients in a pot and cook on medium/high heat until boiling. Then reduce heat to low and simmer for 15 minutes. If you want your soup a little thicker add 1-2 teaspoons of instant tapioca granules.

Bowl of Caribbean Coconut Jerk Chicken Soup

Brenda’s Caribbean Coconut Soup using Leftover Caribbean Jerk Chicken

Get creative with your leftovers. If my combination doesn’t sound good to you, try something else like adding more vegetables and chicken broth or just beans and no rice.

Do it your way and then share your recipe with us below.

If you’ve made this Caribbean Jerk Turkey Skillet Freezer Meal, please give the recipe a star rating below and leave a comment letting me know how you liked it.

Healthy Caribbean Jerk Ground Turkey Freezer Meal

Simplify a weeknight dinner by making this flavorful jerk turkey skillet meal in minutes.

Prep Time10 mins

Cook Time25 mins

Total Time35 mins

Course: Main Course

Cuisine: American

Keyword: Caribbean jerk turkey skillet, one pot jerk turkey

Servings (adjustable): 4

Calories: 250

Author: Martha | Simple Nourished Living

Ingredients

  • 13 ounces fresh ground lean turkey
  • 1 cup zucchini, diced
  • 1 cup pineapple (fresh or canned), diced
  • 1 cup green beans, diced
  • 1 package Hak’s One Pot Caribbean Jerk Cooking Sauce (found at Aldi, World Market or most grocers)

Or, make your own jerk cooking sauce with:

  • 1/2 cup pineapple juice
  • 1/2 cup cold water
  • 2 tablespoons hoisin sauce
  • 1 teaspoon cornstarch

Instructions

Prepare the jerk turkey freezer meal:

  • Label a quart size freezer bag using a marker, paper and tape, or whatever you have available.

  • Add turkey to the labeled freezer bag.

  • Add the remaining ingredients to the bag in the order listed (diced zucchini, diced pineapple, diced green beans, cooking sauce).

  • Remove as much air as possible and seal the bag. Lay it flat in your freezer (at least until hardened).

  • Remove bag the night before and thaw in the refrigerator for 24 hours. (Be sure to plan ahead)

When you’re ready to cook:

Slow Cooker Instructions:

  • Ideal slow cooker size: 4-Quart.

  • Add contents of the thawed bag to slow cooker.

  • Cover and cook on LOW 4 to 6 hours, or until done.

Recipe Notes

Don’t be alarmed if you find the water that releases from the frozen turkey and vegetables to be excessive. You can add 2-3 teaspoons of cornstarch, or instant tapioca granules, directly to the skillet. It also may have to cook a bit longer to get the water to absorb and the sauce to thicken.
If you don’t have the store bought sauce, no problem. Simply combine the four simple ingredients (pineapple juice cold water, hoisin sauce, cornstarch) to make your own.
Add 1/4 teaspoon each of cayenne and ginger to spice it up, or keep it as is and season to taste prior to serving.
 
Serving size: 1 cup
Weight Watchers PointsPlus: *7
Weight Watchers Freestyle SmartPoints: *5

Nutrition Facts

Healthy Caribbean Jerk Ground Turkey Freezer Meal

Amount Per Serving (1 cup)

Calories 250
Calories from Fat 95

% Daily Value*

Total Fat 10.6g
16%

Total Carbohydrates 16.5g
6%

Dietary Fiber 2.1g
8%

Protein 26.6g
53%

* Percent Daily Values are based on a 2000 calorie diet.

*PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.

If you like this Healthy Caribbean-Spiced Jerk Ground Turkey One-Pot Freezer Meal, you might also like:

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Simplify a weeknight dinner by making this flavorful  One-Pot Caribbean Jerk Turkey Freezer Meal Skillet in minutes - just 250 calories and 5 WW Freestyle SmartPoints! #caribbeanjerkturkeyfreezermeal #caribbeanjerkturkeyskillet #skilletmeal #freezermeal



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