Heart-Healthy Keema Matar
Savor the rich, warming flavors of Heart-Healthy Keema Matar, a nutritious twist on the traditional Indian classic. This wholesome dish swaps lean ground turkey for the usual lamb or beef, reducing fat while keeping the protein high. Simmered with vibrant green peas and aromatic spices like cumin, coriander, and garam masala, this recipe delivers bold flavor in every bite. A touch of olive oil and low-sodium chicken broth ensure it remains light yet satisfying, perfect for those watching their heart health. Ready in just 45 minutes, this one-pan wonder is an excellent choice for a balanced weeknight meal. Serve it piping hot with whole grain naan or brown rice, topped with fresh cilantro for a burst of freshness. Healthy eating has never tasted so good!
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Ingredients
- 500 grams Lean ground turkey
- 150 grams Green peas
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 pieces Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 2 medium Tomatoes, finely chopped
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 0.5 cup Low-sodium chicken broth
- 2 tablespoons Cilantro, chopped
Directions
Step 1
Heat olive oil in a large non-stick pan over medium heat.
Step 2
Add cumin seeds and allow them to sizzle for about 30 seconds to release their flavor.
Step 3
Add the chopped onions and sauté for about 5-6 minutes until they turn golden brown.
Step 4
Stir in minced garlic and grated ginger, and sauté for another minute until fragrant.
Step 5
Add the ground turkey to the pan, breaking it apart with a spatula, and cook for 6-8 minutes until it turns brown.
Step 6
Mix in chopped tomatoes, ground coriander, turmeric powder, red chili powder, and salt.
Step 7
Cook for 5 minutes, allowing the tomatoes to soften and the spices to meld with the turkey.
Step 8
Pour in the low-sodium chicken broth and bring the mixture to a light simmer.
Step 9
Add in the green peas and stir well to combine.
Step 10
Cover the pan and allow the keema matar to simmer for 10 minutes, letting the peas cook and the flavors develop.
Step 11
Uncover, stir in the garam masala, and cook for an additional 2 minutes.
Step 12
Turn off the heat, garnish with chopped cilantro, and serve hot.
Nutrition Facts
| Serving size | (1185.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1187.9 |
| Total Fat 66.8g | 0% |
| Saturated Fat 13.6g | 0% |
| Polyunsaturated Fat 2.9g | |
| Cholesterol 357.1mg | 0% |
| Sodium 2743.9mg | 0% |
| Total Carbohydrate 50.8g | 0% |
| Dietary Fiber 16.1g | 0% |
| Total Sugars 20.4g | |
| Protein 112.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 249.7mg | 0% |
| Iron 14.5mg | 0% |
| Potassium 2423.0mg | 0% |
Source of Calories