Swapping lamb for turkey is the whole idea behind Hairy Bikers turkey keema peas. It comes in at 270 calories a serving, uses 600g of turkey thigh mince with reduced-fat coconut milk and 250g of petits pois, and the recipe is in Eat to Beat Type 2 Diabetes.
They are clear that the traditional dish is lamb, and say their turkey version has far fewer calories but still tastes awesome. The one thing they insist on is the cut.
Buy thigh mince, not breast. That single choice decides whether this comes out soft or dry, and they add that minced chicken thigh works just as well if your butcher will do it for you.
Hairy Bikers Turkey Keema Peas
Description
Five minutes with the lid on, then ten with it off, and the sauce thickens on its own. Turkey mince browns with curry powder before the tomatoes and coconut milk go in. Petits pois join halfway through so they keep their colour.
Ingredients
Instructions
- Start the onion: Heat the oil in a large lidded saucepan. Add the onion and fry briskly over a high heat for a couple of minutes, stirring regularly, then add the garlic and ginger and fry for another minute.
- Brown the mince: Add the coriander stems, curry powder and turkey mince. Stir until the mince has browned slightly and is well coated in the spices.
- Add the liquid: Add the bay leaf, pour in the tomatoes and coconut milk and season with pepper.
- Simmer covered: Bring to the boil, put the lid on and simmer over a medium heat for 5 minutes.
- Add the peas: Take the lid off, add the peas and bring back to the boil. Stir thoroughly, turn the heat down and simmer uncovered for another 10 minutes, until the sauce has thickened.
- Serve: Scatter over plenty of coriander leaves.
FAQs
Why thigh mince rather than breast?
Because breast dries out. It has almost no fat, and fifteen minutes in a hot pan leaves it dry and grainy however good the sauce around it is.
Thigh mince has enough fat to stay soft, which is why the book is firm about it. Minced chicken thigh behaves the same way if you can get it.
How does it get down to 270 calories?
Mostly the meat. Turkey thigh is much leaner than lamb, and there is only a teaspoon of oil in the whole pan.
Their keema peas is the lamb version of the same dish at 455 calories, using full-fat coconut milk and a tablespoon of oil. Same idea, 185 calories apart.
When do the peas go in?
Halfway, after the first five minutes with the lid on. They then get ten minutes uncovered while the sauce reduces around them.
That is quicker than the lamb version, where the peas can sit in the pan for half an hour. Fifteen minutes keeps petits pois small and sweet rather than letting them soften right down.
What should I serve with it?
The book suggests a small portion of rice, or cauliflower rice which it says only adds another 60 calories a serving. Flatbread would push the total up more than either.
Keep the portion modest whichever you choose, since the calorie count is the whole point of this version.
Can I make it ahead?
Yes, and it holds better than the lamb version because there is less fat to separate. Three days in the fridge, or three months frozen.
Reheat it gently with a splash of water, since the sauce thickens further as it sits. The peas soften a little on reheating, which is the only real cost.
