Garden Turkey Steaks with a Simple Gravy

http://greenlitebites.com/2009/07/05/garden-turkey-steaks-with-a-simple-gravy/
20090705_gardenstreak1

I felt like I was on an episode of Dinner Impossible tonight. My mission… a healthy family dinner in under an hour using my new kitchen with an electric stove, no counter space, less then half my normal kitchen tools and no help.

The idea was to make a light meal. What I call a summer “steak” using fresh veggies and extra lean ground turkey. I had some Swiss Chard from a recent farmers market trip but you can easily swap it for some fresh spinach. This was my first bunch of chard and I’m liking it. It’s a hardy green that has a BUNCH of health benefits. I’m just happy I got my family to eat it as I know they would never go for it straight up.

It was a success! well… sort of. The toddler declared he didn’t like “the chicken” but he ate it without much argument. The husband also ate it without any complaints. I’m not sure it was what he expected when he asked for a meat and potato meal but it passed. :) Garden Turkey Steaks with a Simple Gravy

The Garden Turkey Steaks.

  • 1 small zucchini diced small
  • 40g of swiss chard (it was about large 3 leaves) chopped small
  • 1/2 of a small onion diced
  • 1 glove garlic diced
  • 1 egg
  • 12 oz extra lean ground turkey
  • 1/2 cup (40g) old fashioned oatmeal
  • 1 tbsp dried parsley
  • 1 tsp dried cilantro
  • 1/2 tsp thyme
  • Kosher Salt and pepper

The Gravy

  • about 2 cups low sodium chicken broth
  • 1 tbsp whole wheat flour +
  • 1 tbsp dried parsley
  • 1/2 tsp dried cilantro
  • 1/4 tsp thyme

Hand mix all the Turkey Steak Ingredients together and form 4 large patties. You could make 6 smaller ones but I didn’t have the pan space.

Heat a large skillet over medium high heat and spray with non-stick cooking spray. Once the pan is hot add the patties and cook 4-5 minutes a side until brown.

While the patties are cooking whisk together the gravy ingredients. Remove the patties from the pan and deglaze with the gravy mixture. Bring to a boil. If it’s not thick enough whisk in a bit more flour. Lower to a simmer and add back the patties. Cook for an additional 10 minutes flipping once to coat the ‘steaks’.

I served with my mashed potatoes and a side of broccoli. Leftovers are packed for lunch tomorrow! :)

Approx Nutritional Information per serving
Servings Amt per Serving
4 1 Steak with a bit of gravy (not including sides)
Calories Fat Fiber WWPs
185 3g 2g old: 4 new: 4
Sugar Sat Fat Carbs Protein
3g 1g 12g 25g
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9 Comments and 0 Replies

  1. Jenna

    yay! I am so happy you are back with a recipe! I know it must be difficult to get back in the swing of cooking healthy meals after moving, but you are like super mom so I knew you would! I have been checking all day cause I just had a feeling you were gonna post a recipe =D It looks scrumpious!

  2. Krista S.

    Looks and sounds great! I can’t seem to develop a taste for chard, though, so I’ll be swapping it out for spinach. I find that chard tastes like dirt to me, but I am so enamored by the lovely colors it comes in. Rainbow chard is so pretty!

  3. Jess

    Yay! I am excited to try this new recipe. I am definitely going to have to do some mincing to get my husband and kids to eat it (they are very much like your family), but definitely worth a try! :) I just realized I have made three of your recipes in the last week or so for dinner: asian apricot marinade-made into a “stirfry”, orange chicken w/ couscous, and the honey mustard turkey burgers- all YUM! Thank you so much for the great inspiration!

  4. Bev

    Looks pretty good. I seem to not be able to get past the flavor of “turkey burgers” for some reason. I either eat turkey (which I love) or burgers (which I love) but turkey burgers just seem to not mesh with me! LOL

    It does look good though, and of course, low in points!

  5. Jen

    Wonderful burger! I skipped the gravy and served them on buns and they were a big hit. My 7 yr old balked at the flecks of green, but he ate it and my 5 yo loved it and asked for the leftovers for lunch today. Thanks!

  6. Jenna

    I made these tonight and I loved them! so yum and would make them again =D I had turkey gravy on hand that was only 15 cals for 1/4 a cup so I used that instead of homemade gravy.

    Any tips on how you make your mashed potatoes low cal and good tasting? You know I bet I can find your recipe…..so I am gonna go look right now and see if it is posted =D

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