Curried Joes

Dairy Free
Health score
20%
Curried Joes
45 min.
6
231kcal

Suggestions

Ingredients

  • oz baby spinach leaves rinsed
  • oz tomato sauce canned
  • teaspoon curry powder 
  • 0.5 teaspoon tarragon dried
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground ginger 
  • pound ground beef lean
  • oz onion peeled chopped
  • tablespoons orange marmalade 
  •  pocket breads (7 in.)
  • oz bell pepper red stemmed seeded chopped
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. In an 11- to 12-inch nonstick frying pan over high heat, crumble turkey with a spoon and stir often until lightly browned, about 4 minutes. With a slotted spoon, transfer meat to a bowl. Discard fat in pan.
  2. Add onion and bell pepper to the pan. Stir over high heat until the onion begins to brown, about 4 minutes. Reduce heat to low.
  3. Add curry powder, coriander, ginger, and tarragon, stirring until the spices are fragrant, about 30 seconds. Stir in tomato sauce, apricot jam, and turkey with its juices. Stir often until hot, about 2 minutes.
  4. Add salt and pepper to taste. Spoon into a bowl.
  5. Cut pocket breads in half crosswise and fill each half equally with the turkey mixture and spinach.
  6. Add yogurt to taste.

Nutrition Facts

Calories231kcal
Protein35.15%
Fat17.49%
Carbs47.36%

Properties

Glycemic Index
51.33
Glycemic Load
16.24
Inflammation Score
-9
Nutrition Score
20.923913043478%

Flavonoids

Luteolin
0.28mg
Isorhamnetin
1.42mg
Kaempferol
1.09mg
Myricetin
0.06mg
Quercetin
6.38mg

Nutrients percent of daily need

Calories:230.64kcal
11.53%
Fat:4.49g
6.91%
Saturated Fat:1.82g
11.36%
Carbohydrates:27.38g
9.13%
Net Carbohydrates:24.55g
8.93%
Sugar:7.81g
8.68%
Cholesterol:46.87mg
15.62%
Sodium:590.51mg
25.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.32g
40.64%
Vitamin K:71.59µg
68.18%
Vitamin C:45.49mg
55.14%
Vitamin A:2395.5IU
47.91%
Zinc:4.4mg
29.32%
Vitamin B12:1.69µg
28.22%
Vitamin B3:5.59mg
27.95%
Vitamin B6:0.5mg
24.86%
Manganese:0.47mg
23.31%
Phosphorus:212.5mg
21.25%
Selenium:13.93µg
19.91%
Iron:3.34mg
18.58%
Potassium:604.73mg
17.28%
Folate:61.42µg
15.35%
Vitamin B2:0.24mg
13.98%
Magnesium:49.49mg
12.37%
Fiber:2.84g
11.34%
Vitamin E:1.57mg
10.5%
Vitamin B1:0.16mg
10.42%
Copper:0.2mg
9.77%
Vitamin B5:0.85mg
8.49%
Calcium:66.23mg
6.62%
Source:My Recipes