Heart-Healthy Mince Meat Curry
Indulge in a flavorful yet guilt-free culinary experience with our Heart-Healthy Mince Meat Curry, a wholesome twist on a classic comfort dish. Crafted with lean turkey mince, nutrient-packed veggies like red bell pepper and carrot, and a vibrant blend of warming spices including cumin, turmeric, and coriander, this recipe is as nourishing as it is delicious. Simmered in low-sodium tomatoes and chicken broth, then finished with creamy low-fat yogurt, this curry offers a rich, satisfying flavor without compromising your health goals. Perfect for busy weeknights, this protein-rich, low-fat curry comes together in just one pan, making cleanup a breeze. Serve it with whole-grain rice or a fresh salad to round out this heart-healthy, high-protein meal that your family will love.
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Recipe Information
Ingredients
- 500 grams lean turkey mince
- 2 tablespoons olive oil
- 1 piece medium onion, finely chopped
- 3 pieces garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 piece red bell pepper, diced
- 1 piece carrot, finely chopped
- 400 grams canned tomatoes, low-sodium
- 300 milliliters low-sodium chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 0.5 teaspoon chili powder
- 0.5 teaspoon ground black pepper
- 100 grams low-fat plain yogurt
- 2 tablespoons coriander leaves, chopped
- 0.5 teaspoon salt
Instructions
Heat the olive oil in a large, deep pan over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
Add the diced red bell pepper and chopped carrot. Sauté for 5 minutes until the vegetables are slightly softened.
Push the vegetables to the sides of the pan and add the lean turkey mince to the center. Cook the mince until it turns brown, breaking it apart with a spatula as it cooks.
Once browned, mix the vegetables with the turkey mince and add ground cumin, ground coriander, turmeric powder, chili powder, ground black pepper, and salt. Stir well to coat everything evenly with the spices.
Pour in the canned tomatoes and low-sodium chicken broth. Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer uncovered for 20 minutes, allowing the flavors to meld and the sauce to thicken.
After 20 minutes, remove the curry from heat and stir in the low-fat plain yogurt gently to bring creaminess to the curry.
Taste and adjust seasoning as necessary.
Garnish with freshly chopped coriander leaves before serving.
Serve warm with your choice of whole grain rice or alongside a healthy salad for a complete meal.
Nutrition Facts
Calories |
1320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.0 g | 87% | |
| Saturated Fat | 15.5 g | 78% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 356 mg | 119% | |
| Sodium | 1863 mg | 81% | |
| Total Carbohydrate | 59.7 g | 22% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 33.4 g | ||
| Protein | 126.5 g | 253% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 437 mg | 34% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 3048 mg | 65% | |
*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.
