Loco Moco

Loco Moco is a Hawaiian comfort food that combines a savory hamburger patty with rice, topped with a rich brown gravy and a perfectly fried egg. This healthy version incorporates lean ground turkey and brown rice, making it a nutritious twist on the classic dish.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Lean ground turkey - 250 grams
• Soy sauce - 2 tablespoons
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Eggs - 2 large
• Low-sodium beef broth - 1 cup
• Cornstarch - 1 tablespoon
• Green onions - 2 stalks, chopped

Steps

1. Rinse the brown rice under cold water, then combine with 2 cups of water in a pot. Bring to a boil, reduce heat to low, cover, and simmer for about 25 minutes until the rice is tender and water is absorbed.
2. In a mixing bowl, combine lean ground turkey, soy sauce, garlic powder, onion powder, salt, and black pepper. Mix well and form into two equal-sized patties.
3. Heat olive oil in a skillet over medium heat. Cook the turkey patties for about 5-6 minutes on each side until fully cooked and browned. Remove from the skillet and set aside.
4. In the same skillet, add low-sodium beef broth and bring to a simmer. In a small bowl, mix cornstarch with a tablespoon of water to create a slurry, then add to the broth, stirring continuously until the gravy thickens. Adjust seasoning if necessary.
5. In a separate pan, fry the eggs sunny-side up or to your preference.
6. To assemble, place a serving of brown rice on a plate, top with a turkey patty, pour the gravy over the patty, and finish with a fried egg on top. Garnish with chopped green onions.

Nutrition

• Calories: 500
• Protein: 34 g
• Carbs: 53 g
• Fiber: 4 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 210 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Lean ground turkey is a great source of protein and lower in fat compared to traditional beef.
• Brown rice provides essential fiber and nutrients, promoting digestive health.

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