Real African Dishes: [MC-AllEthnic-Recipes] Keema Turkey with Peas and Mint

Wednesday, November 30, 2011

[MC-AllEthnic-Recipes] Keema Turkey with Peas and Mint - 11g Carbohydrate; 3g Dietary Fiber

* Exported from MasterCook *

Keema Turkey with Peas and Mint
2 tablespoons canola oil
1 large yellow onion, diced
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1 pound lean ground turkey
1 tablespoon garam masala
1 teaspoon turmeric
2 tablespoons tomato paste
1/2

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons canola oil
1 large yellow onion -- diced
2 cloves garlic -- minced
1 tablespoon grated fresh ginger
1 pound lean ground turkey
1 tablespoon garam masala
1 teaspoon turmeric
2 tablespoons tomato paste
1/2 cup water
1 cup fresh (or thawed frozen) peas
1/4 cup plain Greek-style yogurt -- fat-free
Salt -- to taste
2 tablespoons chopped fresh cilantro
1/2 tablespoon chopped fresh mint
To serve: -- 4 large naan or other flatbreads, warmed

In a large skillet over medium-high, heat the oil. Add the onion and garlic, then sauté for 5 minutes. Add the ginger and cook for another minute.

Add the turkey and cook until the meat starts to brown, about 7 to 8 minutes. Add the garam masala and turmeric, then sauté for another minute. Add the tomato paste and water and heat, stirring to mix, for another minute. Add the peas, then cover and cook for 3 minutes.

Uncover the pan, then stir in the yogurt. Season with salt, then stir in the cilantro and mint. Serve with naan.

Serves: 4
Preparation time: 6 minutes
Total time: 25 minutes

From and tested by the Associated Press. 477 calories (34% from fat), 18 grams fat (4 grams sat. fat), 47 grams carbohydrates, 32 grams protein, 607 mg sodium, 65 mg cholesterol, 7 grams fiber.

Think of keema as the sloppy Joe of India.

Cuisine:
"Indian"
Source:
"Detroit Free Press"
S(Formatted by Chupa Babi):
"Nov 2011"
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Per Serving (excluding unknown items): 284 Calories; 15g Fat (47.2% calories from fat); 27g Protein; 11g Carbohydrate; 3g Dietary Fiber; 73mg Cholesterol; 183mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 4424 0 0 0 0 0