Jamaican Healthy Meat Patties Low Calorie Low Fat Low Glycemic
Savor the bold, authentic flavors of the Caribbean with these Jamaican Healthy Meat Patties, a guilt-free twist on a classic favorite. Crafted with a whole wheat crust and a lean ground turkey filling, this recipe is low in calories, fat, and glycemic impact, making it a perfect choice for health-conscious foodies. The filling is infused with aromatic spices like allspice, thyme, and cayenne pepper, while a touch of tomato paste adds depth and richness. Brushed with a golden egg wash and baked to perfection, these patties are a nutritious and satisfying alternative to traditional fried versions. Ideal as a wholesome snack, light meal, or meal-prep option, these patties celebrate vibrant Jamaican cuisine in a healthy, modern way.
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Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 2 tablespoons Coconut oil
- 6 tablespoons Ice water
- 1 pound Lean ground turkey
- 1 medium Onion, finely diced
- 2 Garlic cloves, minced
- 2 Scallions, finely chopped
- 1 teaspoon Thyme, fresh or dried
- 1 teaspoon Allspice
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Tomato paste
- 0.5 cup Low-sodium chicken broth
- 1 Egg, beaten
Instructions
Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the whole wheat flour and a pinch of salt. Add the coconut oil and mix with a fork or pastry cutter until the mixture resembles coarse crumbs.
Gradually add ice water, one tablespoon at a time, until the dough comes together. Knead gently into a ball, wrap in plastic wrap, and refrigerate for 15 minutes.
While the dough chills, prepare the filling. Heat a non-stick skillet over medium heat and cook the ground turkey until browned, breaking it up with a spoon.
Add the onion, garlic, scallions, thyme, allspice, cayenne pepper, salt, and black pepper to the skillet. Cook for 3-5 minutes until fragrant.
Stir in the tomato paste and chicken broth, then reduce the heat to low and simmer for 5-7 minutes, allowing the mixture to thicken. Remove from heat and let cool slightly.
Take the dough out of the refrigerator and roll it out on a floured surface until it's about 1/8 inch thick. Cut out 6-inch circles using a bowl or cutter.
Place 2-3 tablespoons of the turkey filling in the center of each dough circle. Fold the dough over the filling to create a half-moon shape. Press the edges firmly with a fork to seal.
Brush the tops of the patties with the beaten egg to give them a golden finish.
Transfer the patties to the prepared baking sheet and bake for 20-25 minutes, or until the crust is golden brown.
Let the patties cool for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
1850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.6 g | 91% | |
| Saturated Fat | 33.6 g | 168% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 509 mg | 170% | |
| Sodium | 1611 mg | 70% | |
| Total Carbohydrate | 198.8 g | 72% | |
| Dietary Fiber | 34.6 g | 124% | |
| Total Sugars | 11.3 g | ||
| Protein | 132.0 g | 264% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 274 mg | 21% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 2723 mg | 58% | |
*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.
