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Turkey Patties with a Side of Sautéed Swiss Chard and Garlic – A Low Carb Weight Loss Recipe

Last Updated on January 15, 2025 by Arif Chowdhury

In the quest for healthy meals that don’t skimp on flavor, turkey patties with a side of sautéed Swiss chard and garlic stand out as a delightful option.

Not only is this dish packed with nutrients, but it also offers a satisfying blend of tastes and textures that make healthy eating feel indulgent.

If you’re looking to shed some pounds while still enjoying tasty food, this recipe is a perfect fit. Let’s dive into the details of this delicious and nutritious meal!

Why Turkey and Swiss Chard?

Turkey is often hailed as a weight-loss-friendly food, and for good reason. A 3-ounce serving of ground turkey contains about 22 grams of protein and only 120 calories. Protein is essential for building and maintaining muscle, which is crucial for boosting your metabolism and supporting weight loss.

According to a study published in the American Journal of Clinical Nutrition, diets high in protein can help with appetite control and fat loss.

Swiss chard, on the other hand, is a leafy green that deserves a spotlight of its own. This vibrant vegetable is low in calories—just 35 calories per cup—and is packed with vitamins A, C, and K.

Plus, it contains magnesium, which has been shown to help regulate blood sugar levels. Adding Swiss chard to your meals can enhance both flavor and nutrition, making it an ideal companion for turkey patties.

Cooking Time and Servings

This wholesome recipe takes approximately 40 minutes from start to finish and serves 4 people. Whether you’re cooking for a family dinner or prepping for the week, these turkey patties paired with Swiss chard make a satisfying meal.

Ingredients You’ll Need

To prepare this mouthwatering dish, gather the following ingredients:

For the Turkey Patties:

  • 1 pound ground turkey
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon olive oil (for cooking)

For the Sautéed Swiss Chard:

  • 1 bunch Swiss chard, chopped (about 4 cups)
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 1 tablespoon lemon juice (optional, for added flavor)

Step-by-Step Cooking Instructions

Step 1: Prepare the Turkey Patties (10 minutes)

  • Mix Ingredients: In a large bowl, combine the ground turkey, chopped onion, minced garlic, Worcestershire sauce, oregano, salt, and black pepper. Mix until just combined. Avoid over-mixing, as this can make the patties tough.
  • Form Patties: Divide the mixture into four equal portions and shape them into patties about ¾ inch thick.

Step 2: Cook the Turkey Patties (15 minutes)

  • Heat Oil: In a large skillet, heat 1 tablespoon of olive oil over medium heat until shimmering.
  • Cook Patties: Add the turkey patties to the skillet. Cook for about 5-7 minutes on each side or until they reach an internal temperature of 165°F (75°C) and are golden brown. If the patties are browning too quickly, reduce the heat to medium-low.
  • Rest: Once cooked, transfer the patties to a plate and let them rest for a few minutes while you prepare the Swiss chard.

Step 3: Sauté the Swiss Chard (10 minutes)

  • Sauté Garlic: In the same skillet, add 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
  • Add Swiss Chard: Add the chopped Swiss chard to the skillet. Sauté for about 5-7 minutes until the leaves are wilted and tender, stirring occasionally.
  • Season: Season with salt, pepper, and lemon juice (if using) to taste. Remove from heat.

Step 4: Plate and Serve (5 minutes)

Serve: On each plate, serve one turkey patty alongside a generous portion of sautéed Swiss chard. You can garnish with additional lemon wedges if desired for a fresh touch.

Nutritional Information

This delicious meal is not only satisfying but also provides a balanced nutrient profile. Here’s a breakdown of what you’re getting per serving:

  • Calories: Approximately 320
  • Protein: 30g
  • Carbohydrates: 10g
  • Fiber: 4g
  • Fat: 18g

The combination of high protein and fiber makes this meal filling while keeping the calories in check.

Why This Recipe is Perfect for Weight Loss

  • High Protein: The turkey provides a significant protein boost, which helps maintain muscle mass and keeps you feeling full.
  • Low-Calorie Vegetables: Swiss chard is low in calories but high in nutrients, allowing you to fill your plate with healthy goodness without adding extra calories.
  • Healthy Fats: The olive oil adds healthy fats that support overall health and can enhance the absorption of fat-soluble vitamins in the greens.
  • Quick and Easy: This recipe is straightforward and can be made in under 40 minutes, making it perfect for busy weeknights.

Pairing Suggestions

While this dish stands alone beautifully, you can elevate your meal with these pairings:

  • Quinoa or Brown Rice: Serve with a side of quinoa or brown rice for additional fiber and whole grains.
  • Side Salad: A simple green salad with a light vinaigrette can add freshness and contrast to the meal.
  • Roasted Sweet Potatoes: For a bit of sweetness and extra nutrients, roasted sweet potatoes make a great side dish.

Storage and Meal Prep Tips

If you have leftovers, you can store the turkey patties and Swiss chard in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or a skillet until warmed through.

Meal Prep Tips:

  • Batch Cooking: Consider making a double batch of turkey patties. They freeze well and can be enjoyed later. Just thaw and reheat when you’re ready to eat.
  • Customize the Greens: Feel free to substitute Swiss chard with other leafy greens like spinach or kale, depending on what you have on hand.

Tips for Success

  1. Don’t Overcook: Be careful not to overcook the turkey patties, as they can become dry. Using a meat thermometer can help ensure they’re perfectly cooked.
  2. Experiment with Spices: Feel free to experiment with different spices and herbs in the turkey mixture. A pinch of cayenne pepper or fresh herbs like parsley can add extra flavor.
  3. Use Fresh Ingredients: Using fresh garlic and vegetables can significantly enhance the flavor of your dish.

A Tasty Path to Healthy Eating

Eating healthy doesn’t have to mean sacrificing flavor or satisfaction. With turkey patties and sautéed Swiss chard, you can enjoy a meal that’s not only delicious but also supports your weight loss goals.

This recipe embodies the essence of wholesome cooking—simple ingredients that come together to create something truly special.

So, roll up your sleeves, gather your ingredients, and treat yourself to a meal that nourishes both body and soul. You might just find your new favorite dish!