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Eat well

Turkey curry

This healthy, keema style turkey curry is packed with flavour and healthy goodness.

Turkey curry

Meal type: Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 30 minutes

  1. Heat the oil in a large non-stick frying pan over a medium heat. Add the onion and cook for 5 minutes, then add the garlic, ginger and green chilli and fry for a further minute. Stir in the mince and cook, stirring continuously, until mince is evenly browned. (Move straight to step 2 if you are using leftover cooked turkey.)
  2. Add the chilli powder, cumin and turmeric and stir well so the mince is coated in the spices.
  3. Add the chopped tomatoes and lemon juice along with 75ml (3 fl oz) boiling water. Bring to the boil, reduce the heat, cover then simmer for 10 minutes, stirring half-way through. Stir in the peas, spinach, garam masala and half the coriander, cover and cook for a further 5 minutes.
  4. Just before serving, stir in the yogurt and remove from the heat. Scatter with coriander and serve with wholegrain rice. 

How we made it healthier

This keema-style curry uses low-fat turkey mince, and also avoids the added fat and salt which are in many supermarket and takeaway curries. Make sure you buy turkey mince that is no more than 2% fat. Serving it with wholegrain rice will give you the gut health and heart health benefits of fibre.

Nutritional Information

Each Portion Contains:

Energy 1546kJ 370kcal 18%
Carbs 24.2g -
Fibre 7.4g 25%
Fat 12g Low 17%
Saturates 2.9g Low 15%
Sugar 17.8g Low 20%
Salt 0.4g Low 7%

% = an adult's reference intake

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Ingredients

2 tsp sunflower oil

1 onion, peeled and diced

2 garlic cloves, peeled and crushed or finely chopped

15g (½ oz) fresh ginger, finely chopped or grated

1 green chilli, deseeded and finely chopped (leave the seeds in if you prefer a hotter curry)

250g (9oz) 2% fat turkey breast mince (or leftover cooked turkey, finely chopped)

1 tsp chilli powder

1 tsp ground cumin

1 tsp turmeric

400g (14oz) tin chopped tomatoes

½ a lemon, juiced

100g (4oz) frozen peas

50g (2oz) baby spinach leaves

1 tsp garam masala

Small bunch of coriander, chopped

2 tbsp low-fat natural yogurt