Heart-Healthy Loco Moco

Indulge in the bold flavors of Hawaii while staying heart-conscious with this Heart-Healthy Loco Moco! This nutritious twist on a comfort food classic features lean ground turkey patties enhanced with oatmeal for added fiber and seasoned with garlic and onion powder. Served atop fluffy brown rice and topped with a creamy mushroom gravy made using low-sodium chicken broth, this dish delivers rich umami flavor without the excess salt. The crowning jewel is a perfectly poached egg, its velvety yolk tying all the flavors together in every satisfying bite. Perfect for a balanced dinner or a weekend brunch treat, this lighter Loco Moco is packed with protein, whole grains, and wholesome ingredients, proving that healthier eating doesn't mean sacrificing taste!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams lean ground turkey
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 0.25 cup oatmeal (uncooked)
• 1 large egg
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.25 teaspoon ground black pepper
• 1 tablespoon olive oil
• 250 grams white button mushrooms
• 1 tablespoon whole wheat flour
• 1 tablespoon soy sauce, low-sodium
• 1 tablespoon fresh parsley, chopped
• 4 large eggs (for poaching)
• 1 teaspoon vinegar

Directions

Step 1

Rinse the brown rice under cold running water, then combine it with 2 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low and simmer, covered, for about 30 minutes until tender. Remove from heat and let it sit covered for 10 minutes.

Step 2

In a large bowl, combine the ground turkey, oatmeal, egg, garlic powder, onion powder, and black pepper. Mix until well combined. Form the mixture into four equal-sized patties.

Step 3

Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium heat. Add the turkey patties and cook for 5-6 minutes per side or until they reach an internal temperature of 165°F (74°C). Remove from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the mushrooms and sauté them for about 5 minutes until they are soft and browned.

Step 5

Sprinkle the flour over the mushrooms and stir well, cooking for an additional minute. Gradually add the chicken broth and soy sauce, stirring continuously, until the mixture has thickened into a gravy consistency. Stir in the chopped parsley and keep warm.

Step 6

To poach the eggs, bring a pot of water to a gentle simmer. Add the vinegar, then crack each egg into a small bowl and gently slide it into the water. Poach for about 3-4 minutes until the whites are set but the yolks are still runny. Remove with a slotted spoon and drain on a paper towel.

Step 7

To assemble the Loco Moco, divide the cooked brown rice among four plates. Top each with a turkey patty, then spoon over the mushroom gravy. Place a poached egg on top of each patty and serve immediately.

Nutrition Facts

Serving size	1748.6 grams (1748.6g)

Amount per serving	% Daily Value*
Calories	1580

Total Fat 79.80g	102%
Saturated Fat 19.60g	98%
Polyunsaturated Fat 1.30g
Cholesterol 1283mg	428%
Sodium 1312mg	57%
Total Carbohydrate 81.30g	30%
Dietary Fiber 9.60g	34%
Total Sugars 10.50g
Protein 150.70g	301%

Vitamin D 219IU	1093%
Calcium 273mg	21%
Iron 15mg	84%
Potassium 2618mg	56%

*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: 43.6%

Protein: 36.6%

Carbs: 19.8%