Low Calorie Ground Turkey Burgers w/Gravy/Vegetables

Turkey burgers with vegetables in gravy over mashed russet potatoes are a staple dinner all year roung. Chicken or ground grass fed beef can be substituted for the ground turkey.

Ingredients:

One package of your favorite ground turkey, ground chicken or ground, grass fed beef
Three tablespoons of virgin olive oil to sauté the ground meat burgers

One half of a yellow onion, chopped
A small carrot, chopped
One or two stalks of celery, chopped
A half dozen medium white mushrooms, washed, dried and sliced
A half red or orange bell pepper, chopped into bite sized pieces
A half yellow or green bell pepper chopped into bite-sized pieces
You’ve got five vegetables in this recipe, and it is recommended that you eat five vegetables every day. With the potatoes it comes to six vegetables.

Two large russet potatoes, peeled, washed and cut into large hunks
Two or three bottles of water to cook the potatoes

Do not throw away the potato water it is used to make the gravy
Two or three teaspoons of cornstarch for making the gravy.

Method:

Peel, chop and cook the potatoes over medium heat until they are still a little firm. Remove the potatoes from the water to a microwave safe bowl, add a tablespoon or two of the water, and microwave on high for 3 minutes. The potatoes should be completely cooked. Mash potatoes with a potato masher, a couple tablespoons of low fat milk, and a large pat of butter for flavor.

Wash and chop all of the vegetables.

Sauté the burgers in the three tablespoons of virgin olive oil, over a medium heat, until they are a nice light brown on both sides. Remove burgers from pan and add the chopped vegetables.
Sauté the vegetables, over a medium heat, until some of the firmness is gone, add a little water during this process to insure that the vegetables do not burn. Add the burgers back to the pan, and be sure to add enough water throughout the cooking so the vegetables do not burn.

When the vegetables are still a little firm but are done and the burger meat is completely cooked you add some of the potato water and make a paste out of the cornstarch. You may need to use some cold fresh water to make the cornstarch paste if the potato water is still hot. You need to have a cold water in order to not cook the cornstarch paste while you are mixing it. Add the cornstarch paste to the water and vegetables in the pan, and stir until the gravy is thickened into a gravy.

Serve these burgers with the gravy and vegetables poured over the mashed potatoes.
This is an inexpensive, quick to make, very low fat dinner, and it serves up to four adults for dinner. To make more complete protein within this meal serve dinner rolls made from a grain such as wheat or rice so the amino acids from the vegetables will combine with the amino acids in the grain to make complete protein. The turkey is already a complete whole protein.

Copyright © Carol Garnier Dutra
.