Heart-Healthy Okra with Minced Meat

Experience a wholesome and flavorful twist on comfort food with this Heart-Healthy Okra with Minced Meat recipe. Packed with fiber-rich okra and protein-loaded lean ground turkey, this dish is perfect for those seeking a nutritious yet satisfying meal. Enhanced with aromatic spices like cumin and coriander, and simmered in a savory low-sodium chicken broth, this recipe strikes the perfect balance of bold flavor and mindful eating. A dash of fresh lemon juice and a sprinkle of chopped parsley add brightness to this one-pan wonder, which pairs beautifully with brown rice or quinoa for a hearty, balanced dinner. Ready in under an hour, this heart-conscious recipe is ideal for busy weeknights or meal prep, proving that healthy cooking can be both delicious and easy.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams okra
• 250 grams lean ground turkey
• 1 medium onion
• 2 cloves garlic
• 1 tablespoon olive oil
• 2 tablespoons tomato paste
• 100 milliliters water
• 200 milliliters low-sodium chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 2 tablespoons fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the okra under cold water and trim the stems. Cut each okra into 1-inch pieces.

Step 2

Finely chop the onion and mince the garlic cloves.

Step 3

Heat olive oil in a large non-stick pan over medium heat.

Step 4

Add the chopped onion and garlic, sauté for 2-3 minutes until they become translucent.

Step 5

Add the lean ground turkey to the pan, cooking and breaking it into small pieces until it is no longer pink, about 5 minutes.

Step 6

Stir in the tomato paste, cooking for an additional 2-3 minutes to enhance the flavor.

Step 7

Add the chopped okra to the pan, stirring well to combine with the meat mixture.

Step 8

Pour in the water and low-sodium chicken broth, mixing everything thoroughly.

Step 9

Sprinkle the ground cumin, ground coriander, salt, and black pepper over the mixture, stirring again to blend the spices evenly.

Step 10

Cover the pan and let the mixture simmer over low heat for 20-25 minutes until the okra is tender and the flavors have melded together.

Step 11

If the mixture becomes too dry, add a little more water or broth as needed during the simmering process.

Step 12

Remove the pan from heat and stir in the fresh lemon juice, adjusting seasoning if necessary.

Step 13

Garnish the dish with freshly chopped parsley before serving.

Step 14

Serve warm over cooked brown rice or whole grain quinoa for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1287.8g)

Amount per serving	% Daily Value*
Calories	772.6

Total Fat 34.8g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 1.5g
Cholesterol 178.6mg	0%
Sodium 2093.2mg	0%
Total Carbohydrate 68.0g	0%
Dietary Fiber 22.1g	0%
Total Sugars 20.5g
Protein 66.0g	0%

Vitamin D 0IU	0%
Calcium 596.1mg	0%
Iron 10.8mg	0%
Potassium 2922.9mg	0%

*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.

Source of Calories

Fat: 36.9%

Protein: 31.1%

Carbs: 32.0%