Heart-Healthy Beef Patty with Gravy
Savor the comforting flavors of our Heart-Healthy Beef Patty with Gravy—a lighter twist on a classic dish that doesn’t skimp on taste. This wholesome recipe combines lean ground beef, rolled oats, and egg white for a protein-packed, fiber-rich patty that’s as nutritious as it is satisfying. The rich and velvety gravy, made with low-sodium beef broth and a touch of whole wheat flour, adds a burst of savory goodness without excess sodium or fat. Enhanced with aromatic garlic, onion, and a hint of Worcestershire sauce, these patties are simmered to perfection, locking in flavors while keeping the dish heart-smart. Quick to prepare and ready in under an hour, this versatile meal pairs beautifully with steamed veggies or a crisp green salad, making it a must-try for health-conscious diners craving comfort food. Perfect for a family dinner or meal prep, this recipe is a balanced blend of indulgence and nutrition.
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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
Directions
Step 1
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.
Step 2
Form the mixture into 4 equal-sized patties, approximately 10 cm in diameter and 1.5 cm thick.
Step 3
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.
Step 4
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.
Step 5
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.
Step 6
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.
Step 7
Garnish the patties with chopped fresh parsley before serving.
Step 8
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
| Serving size | (981.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1317.4 |
| Total Fat 68.3g | 0% |
| Saturated Fat 23.9g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 375mg | 0% |
| Sodium 1838.1mg | 0% |
| Total Carbohydrate 54.0g | 0% |
| Dietary Fiber 8.6g | 0% |
| Total Sugars 5.2g | |
| Protein 117.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 194.5mg | 0% |
| Iron 15.4mg | 0% |
| Potassium 2071.8mg | 0% |
Source of Calories