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Turkey Patties Served Over Cauliflower Mash with a Mushroom Gravy – A Weight Loss Recipe

Last Updated on January 11, 2025 by Arif Chowdhury

If you’re on a mission to eat healthier without sacrificing flavor, you’ve hit the jackpot with this recipe!

Turkey patties served over creamy cauliflower mash and topped with savory mushroom gravy is not just a meal; it’s a culinary hug that nurtures both your taste buds and your waistline.

As we dive into this delightful dish, you’ll find it’s packed with lean protein, fiber, and rich flavors, making it a perfect addition to your weight loss journey.

Why Choose Turkey and Cauliflower?

Turkey is a fantastic lean protein that can help you feel full and satisfied, which is key for weight loss. A 3-ounce serving of ground turkey contains about 25 grams of protein and only 2 grams of fat.

Plus, it’s lower in calories compared to other meats like beef or pork. On the other hand, cauliflower is a nutritional powerhouse. One cup of cooked cauliflower has only 25 calories but provides about 3 grams of fiber, which can help keep you feeling full longer.

According to the Centers for Disease Control and Prevention (CDC), incorporating lean protein and fiber-rich vegetables into your diet can significantly aid weight loss and improve your overall health.

So, let’s roll up our sleeves and get cooking!

Ingredients You’ll Need

Here’s what you’ll need to create this delicious dish:

For the Turkey Patties:

  • 1 pound ground turkey (preferably lean)
  • 1/2 cup breadcrumbs (whole wheat for a healthier option)
  • 1 large egg
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for cooking)

For the Cauliflower Mash:

  • 1 large head of cauliflower (about 2 pounds)
  • 1/4 cup low-sodium chicken broth (or vegetable broth)
  • 2 tablespoons unsalted butter (or olive oil for a lighter option)
  • Salt and pepper to taste
  • 1/4 teaspoon garlic powder (optional)

For the Mushroom Gravy:

  • 8 ounces mushrooms (sliced; button or cremini work well)
  • 1 tablespoon olive oil
  • 1/4 cup onion, finely chopped
  • 2 cups low-sodium chicken broth
  • 1 tablespoon cornstarch (mixed with 2 tablespoons water for thickening)
  • Salt and pepper to taste
  • 1 teaspoon thyme (fresh or dried)

Cooking Time

  • Preparation Time: 20 minutes
  • Cooking Time: 40 minutes
  • Total Time: 1 hour
  • Servings: 4

Step-by-Step Recipe

Step 1: Prepare the Cauliflower Mash (15 minutes)

Start by cutting the cauliflower into florets. Place them in a large pot, cover with water, and bring to a boil. Cook the cauliflower for about 10-12 minutes until tender. You can test this by poking a piece with a fork; it should slide right off!

Once cooked, drain the cauliflower and return it to the pot. Add the chicken broth, butter, salt, pepper, and garlic powder (if using). Use an immersion blender, or transfer to a regular blender, and puree until smooth and creamy. Set aside.

Step 2: Make the Turkey Patties (20 minutes)

In a mixing bowl, combine the ground turkey, breadcrumbs, egg, Worcestershire sauce, garlic powder, onion powder, salt, and pepper. Mix until just combined—be careful not to overmix!

Form the mixture into patties, about 4-5 in total, depending on your preferred thickness. Heat the olive oil in a skillet over medium heat. Cook the patties for about 5-6 minutes on each side, or until they reach an internal temperature of 165°F (74°C). Remove from the skillet and keep warm.

Step 3: Prepare the Mushroom Gravy (15 minutes)

In the same skillet, add the chopped onion and sliced mushrooms. Sauté for about 5-7 minutes until the mushrooms are browned and the onions are translucent.

Pour in the chicken broth, scraping the bottom of the skillet to get all the delicious bits. Bring the mixture to a simmer. Add the thyme, salt, and pepper.

To thicken the gravy, stir in the cornstarch mixture and let it simmer for another 3-5 minutes until it reaches your desired thickness.

Step 4: Serve and Enjoy!

To plate, scoop a generous portion of cauliflower mash onto each plate. Top with a turkey patty and drizzle with the mushroom gravy. Garnish with fresh herbs if desired. This dish is great on its own, but you can also serve it with a side of steamed vegetables for added nutrition.

Nutritional Information

Per serving (1 turkey patty with cauliflower mash and gravy):

  • Calories: ~350
  • Protein: 30g
  • Carbohydrates: 25g
  • Fat: 15g
  • Fiber: 5g

Tips for Meal Prep

  • Make It Ahead: Both the turkey patties and cauliflower mash freeze beautifully! Prepare a double batch and store in the freezer for those busy weeknights.
  • Customize Your Gravy: Feel free to add herbs like rosemary or parsley for extra flavor. You can also toss in some spinach or kale for added nutrients.
  • Experiment with Spices: Spice up the turkey mixture with your favorite seasonings like chili powder or smoked paprika for a kick!

The Importance of Healthy Eating Habits

Adopting a healthier diet can have profound effects on your life. Research from the Harvard T.H. Chan School of Public Health shows that a diet rich in lean proteins and vegetables can help reduce the risk of chronic diseases and obesity.

By enjoying meals like this Turkey Patties with Cauliflower Mash, you’re not only nourishing your body but also creating a sustainable path to health.

Conclusion

This Turkey Patties Served Over Cauliflower Mash with Mushroom Gravy is a delicious, satisfying meal that aligns perfectly with your weight loss goals. It’s packed with flavor, easy to prepare, and sure to become a family favorite.

So, gather your ingredients and treat yourself to a meal that’s as good for your taste buds as it is for your waistline. Happy cooking!