Heart-Healthy Loco Moco
Elevate your classic comfort food experience with this Heart-Healthy Loco Moco, a wholesome twist on the Hawaiian favorite! This recipe swaps out traditional beef for lean ground turkey, mixed with oats for added fiber, making the patties light yet satisfying. Served over nutty, nutrient-rich brown rice and topped with a velvety mushroom gravy made with low-sodium chicken broth, this dish delivers bold flavors without the added guilt. The pièce de résistance? A perfectly poached egg crowning each portion, its runny yolk creating a silky sauce that ties every bite together. Ready in under an hour and packed with heart-smart ingredients, this healthier version of loco moco is both delicious and nourishing—a perfect meal for the whole family! Keywords: heart-healthy loco moco, lean turkey loco moco, healthy Hawaiian recipes, homemade mushroom gravy, poached egg recipes.
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Recipe Information
Ingredients
- 500 grams lean ground turkey
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 0.25 cup oatmeal (uncooked)
- 1 large egg
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon ground black pepper
- 1 tablespoon olive oil
- 250 grams white button mushrooms
- 1 tablespoon whole wheat flour
- 1 tablespoon soy sauce, low-sodium
- 1 tablespoon fresh parsley, chopped
- 4 large eggs (for poaching)
- 1 teaspoon vinegar
Instructions
Rinse the brown rice under cold running water, then combine it with 2 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low and simmer, covered, for about 30 minutes until tender. Remove from heat and let it sit covered for 10 minutes.
In a large bowl, combine the ground turkey, oatmeal, egg, garlic powder, onion powder, and black pepper. Mix until well combined. Form the mixture into four equal-sized patties.
Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium heat. Add the turkey patties and cook for 5-6 minutes per side or until they reach an internal temperature of 165°F (74°C). Remove from the skillet and set aside.
In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the mushrooms and sauté them for about 5 minutes until they are soft and browned.
Sprinkle the flour over the mushrooms and stir well, cooking for an additional minute. Gradually add the chicken broth and soy sauce, stirring continuously, until the mixture has thickened into a gravy consistency. Stir in the chopped parsley and keep warm.
To poach the eggs, bring a pot of water to a gentle simmer. Add the vinegar, then crack each egg into a small bowl and gently slide it into the water. Poach for about 3-4 minutes until the whites are set but the yolks are still runny. Remove with a slotted spoon and drain on a paper towel.
To assemble the Loco Moco, divide the cooked brown rice among four plates. Top each with a turkey patty, then spoon over the mushroom gravy. Place a poached egg on top of each patty and serve immediately.
Nutrition Facts
Calories |
1580 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.8 g | 102% | |
| Saturated Fat | 19.6 g | 98% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1283 mg | 428% | |
| Sodium | 1312 mg | 57% | |
| Total Carbohydrate | 81.3 g | 30% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 10.5 g | ||
| Protein | 150.7 g | 301% | |
| Vitamin D | 5.5 mcg | 27% | |
| Calcium | 273 mg | 21% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2618 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
