Tasty Turkey Curry and Potatoes

Got leftover turkey and don’t want another round of sandwiches? This warm, fragrant curry turns it into a completely different meal, and it comes together in well under 30 minutes.

This recipe lines up well with the DASH eating plan, the NIH-backed approach built around lean protein, vegetables, and limited sodium. Turkey is a lean poultry choice, which DASH favors over fatty cuts of red meat. The potatoes, tomatoes, onion, and green pepper all count toward DASH’s vegetable target and bring potassium, a mineral that helps balance sodium’s effect on blood pressure. Garlic and coriander add flavor without relying on salt, which is the DASH approach to seasoning in general.

Watch How Mark Lowered His Blood Pressure Naturally.

It was 150/100, this morning it was 110/79

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The ingredients that need more attention are the curry paste and canned tomatoes, since packaged and canned foods are the top source of sodium in most diets. Choosing no-salt-added tomatoes and a milder curry paste, skipping extra salt at the stove, and serving over brown rice or whole wheat naan instead of the white versions brings this dish closer to a full DASH-style meal and closer to heart healthy eating overall.

Ingredients:

• 1 tbsp sunflower oil
• 1 large onion, thickly sliced
• 1 green pepper, deseeded and chopped
• 2 tbsp mild curry paste (choose a lower-sodium variety if you can find one)
• 2 garlic cloves, crushed
• 400 g can chopped tomatoes, no salt added if available
• 300 g leftover turkey, diced
• 300 g leftover cooked potato (boiled or roasted), diced
• 2 tbsp mango chutney
• Small pack coriander, roughly chopped
• Brown rice or whole wheat naan bread, to serve

Instructions:

• Heat the oil in a large pan over a fairly high heat.
• Cook the onion and pepper for 3 to 4 minutes until starting to soften and brown slightly.
• Stir in the curry paste and garlic, then cook for another 1 to 2 minutes.
• Add the chopped tomatoes and 150 ml water. Bring to a boil and let it bubble for 5 minutes.
• Turn the heat down, stir in the turkey and potatoes, and cook for another 2 to 3 minutes.
• Add the mango chutney and finish with a pinch of black pepper instead of salt, since the curry paste and chutney already add plenty of flavor.
• Scatter with coriander and serve with brown rice or whole wheat naan.

Watch how Julie Lowered her Blood Pressure Naturally.

It was 170/110, this morning it was 120/80

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A DASH-style dinner like this one covers one side of blood pressure management. The other side is daily habits, and device-guided breathing exercises like RESPeRATE are designed to work alongside a healthy diet as part of your overall health program. Pairing what you eat with a few minutes of guided breathing each day covers both halves of the picture.

We collected dozens of great heart healthy recipes for you. Here they are.