Heart-Healthy Beef Patty with Gravy
Savor comfort food without compromise with this **Heart-Healthy Beef Patty with Gravy**, a wholesome twist on a classic favorite. Made with lean ground beef, nutrient-rich rolled oats, and a touch of olive oil, these juicy patties are packed with protein while keeping saturated fats in check. The silky gravy, crafted from low-sodium beef broth and a touch of whole wheat flour, adds luxurious flavor without excess sodium. Fresh parsley lends a burst of freshness, while aromatic garlic and onion elevate the taste profile. This quick and nutritious recipe, ready in under an hour, is perfect for a health-conscious weeknight dinner and pairs beautifully with steamed veggies or a crisp green salad for a balanced meal. Enjoy guilt-free indulgence with every bite!
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Recipe Information
Ingredients
- 500 grams Lean ground beef (90% lean)
- 50 grams Rolled oats
- 1 large Egg white
- 100 grams Onion, finely chopped
- 2 cloves Garlic, minced
- 1 tablespoon Olive oil
- 250 milliliters Low-sodium beef broth
- 1 tablespoon Whole wheat flour
- 1 teaspoon Worcestershire sauce
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
In a large bowl, combine the lean ground beef, rolled oats, egg white, chopped onion, minced garlic, salt, and black pepper. Mix well until all ingredients are evenly incorporated.
Form the mixture into 4 equal-sized patties, approximately 10 cm in diameter and 1.5 cm thick.
In a non-stick skillet, heat half of the olive oil over medium heat. Add the beef patties and cook for about 4-5 minutes on each side until they are browned and cooked through. Remove the patties from the skillet and set them aside.
In the same skillet, reduce the heat to low and add the remaining olive oil. Sprinkle in the whole wheat flour and stir constantly for about 1-2 minutes to form a roux, ensuring it doesn’t burn.
Gradually whisk in the low-sodium beef broth and Worcestershire sauce, raising the heat to medium-high. Continue to whisk until the mixture is smooth and begins to thicken, forming a gravy. This should take about 3-4 minutes.
Return the beef patties to the skillet and spoon some of the gravy over them. Reduce the heat to low, cover the skillet, and let the patties simmer for another 5 minutes to absorb the flavors.
Garnish the patties with chopped fresh parsley before serving.
Serve each patty drizzled with gravy alongside your choice of steamed vegetables or a fresh green salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
1317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.3 g | 88% | |
| Saturated Fat | 23.9 g | 119% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 375 mg | 125% | |
| Sodium | 1838 mg | 80% | |
| Total Carbohydrate | 54.0 g | 20% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 5.2 g | ||
| Protein | 117.0 g | 234% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 194 mg | 15% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 2072 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
