Low Fat Okra with Minced Meat
Looking for a comforting yet healthy dish to add to your dinner rotation? This Low Fat Okra with Minced Meat recipe is a delightful fusion of tender okra, lean ground beef or turkey, and aromatic spices like cumin and coriander. Simmered to perfection in a rich tomato base, this dish is packed with bold flavors yet light on calories, making it a nutritious choice for the whole family. The addition of fresh parsley adds a pop of freshness, while the low-sodium chicken broth enhances its depth without unnecessary salt. Ready in just an hour and perfect for serving over steamed rice or with whole-grain bread, this low-fat recipe is a hearty, budget-friendly, and wholesome option for busy weeknights. Keywords: healthy okra recipe, low-fat dinner, minced meat okra, easy one-pan meals.
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Recipe Information
Ingredients
- 400 grams okra
- 250 grams lean ground beef or turkey
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 3 cloves, minced garlic
- 2 tablespoons tomato paste
- 400 grams (1 can) canned tomatoes
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 200 milliliters low-sodium chicken broth
- 2 tablespoons, chopped fresh parsley
Instructions
1. Rinse and dry the okra. Trim the stems and set aside.
2. In a large pan, heat the olive oil over medium heat.
3. Add the chopped onion and garlic, sauté until the onion becomes translucent, about 3-4 minutes.
4. Add the lean ground beef or turkey to the pan. Cook, breaking up the meat with a spatula until it is browned and cooked through, about 5-7 minutes.
5. Stir in the tomato paste, canned tomatoes, cumin, coriander, salt, and black pepper. Mix well.
6. Add the chicken broth and bring the mixture to a simmer.
7. Add the prepared okra to the pan. Stir gently to combine.
8. Cover the pan and let it simmer over low heat for about 30 minutes, or until the okra is tender.
9. Adjust seasoning to taste and stir in the chopped parsley just before serving.
10. Serve warm, optionally over steamed rice or with whole-grain bread.
Nutrition Facts
Calories |
17436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1248.3 g | 1600% | |
| Saturated Fat | 281.9 g | 1409% | |
| Polyunsaturated Fat | 362.4 g | ||
| Cholesterol | 846 mg | 282% | |
| Sodium | 52711 mg | 2292% | |
| Total Carbohydrate | 1288.6 g | 469% | |
| Dietary Fiber | 724.8 g | 2589% | |
| Total Sugars | 1167.8 g | ||
| Protein | 362.4 g | 725% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 11718 mg | 901% | |
| Iron | 241.6 mg | 1342% | |
| Potassium | 77878 mg | 1657% | |
*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.
