A loco moco is a staple dish here in the islands, but not everyone is able to incorporate this delicious meal into their diet. The American Heart Association provided us with a healthier version of this popular meal that is still full of flavor!
Serving size: 3
- 1/2 cup zucchini, finely chopped
- 1/3 cup onion, finely chopped
- 1/8 tsp garlic powder or 1 garlic clove, minced
- 1/2 tbsp oil
- 1/2 lb lean ground beef
- Black pepper to taste
- 1 packet low sodium gravy
- 3 eggs
- 3 cups brown (or hapa) rice, cooked
- 3 cups of vegetables, such as salad or cooked vegetables
- Green onions, sliced (optional garnish)
- Prepare the first three ingredients (zucchini, onion, garlic). Set aside.
- Heat oil in a medium pan over medium-high heat. Add the onion and cook for about 3 minutes, stirring every so often.
- Add the zucchini and garlic and cook, stirring, for another minute or two, until zucchini begins to soften. Remove from heat and set aside to cool.
- Once the cooked onion and zucchini are cooled, mix with ground beef in a bowl. Add black pepper, if desired.
- Form mixture into 3 patties and refrigerate for about 1 hour. You can skip this step if you are pressed for time, but cooling the patty helps it stay together better when cooking)
- In the meantime, prepare a salad or cook a melody of vegetables to serve on the side.
- Prepare gravy by following instructions on packet.
- Once patties are cool to touch, heat a pan with oil and cook patties (about 4-5 minutes on each side).
- Cook eggs, sunny side up or over easy.
- Assemble plates with a bed of rice, a patty and an egg, topped off with gravy. Garnish with green onions, if desired. Serve with a side of vegetables.
Doesn’t that sound delicious?! Give it a try and let us know what you think.
The American Heart Association even provided us with the nutrition information per serving for this dish. Check it out:
- Calories 480
- Total Fat 14.0g
- Saturated Fat 4.0g
- Trans fat 0.0g
- Cholesterol 235mg
- Sodium 550mg
- Carbohydrates 58g
- Fiber 4g
- Total Sugars 2g
- Protein 29g