Active time 10 minutes Total time: 30 minutes
This healthy update of a family favorite delivers all the comforting goodness of the original: savory onion gravy, juicy burgers and creamy mashed veggies to pile them onto. Cauliflower rice is quick-cooking and works well for mashing. A potato masher gives it a rustic texture; if you’d like it smoother, pulse it in a food processor.
RD tip: Cauliflower isn’t just a low-carb alternative for the mashed potatoes in this dish. It’s part of the cruciferous vegetable family and contains powerful antioxidants to protect you against disease.
Turkey Burgers With Mashed Cauliflower
- 1 1/2 pounds (680g) fresh cauliflower rice
- 1 tablespoon butter
- 3 tablespoons Neufchatel cheese
- 3/4 teaspoon kosher salt, divided
- 3/4 teaspoon black pepper, divided
- 1 pound (454g) ground turkey
- 1 1/2 tablespoons olive oil
- 1 medium sweet onion, sliced into rings
- 2 garlic cloves, minced
- 1 1/3 cups (315ml) unsalted chicken stock
- 4 teaspoons all-purpose flour
In a large, microwave-safe bowl, place cauliflower rice and butter. Cover and microwave on high for 6 minutes. Carefully uncover the bowl and stir in the cheese, 1/4 teaspoon salt and 1/4 teaspoon pepper. Mash with a potato masher. Cover and keep warm.
While the cauliflower cooks, divide turkey into four equal portions, shaping each into a 3/4-inch thick patty; sprinkle patties evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat oil in a large, cast-iron skillet over medium-high heat. Add patties to pan and cook until well browned, 3–4 minutes per side. Remove patties from the pan (they may not be fully cooked yet).
Add onion to the pan. Cover and cook 4 minutes, stirring occasionally. Add garlic to pan. Cover and cook 1 minute.
In a medium bowl, whisk together the chicken stock and flour. Add stock mixture to the pan and bring to a boil. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add patties to pan and cook until gravy is thickened and patties reach an internal temperature of at least 165°F (74ºC), about 4–5 minutes. Serve turkey burgers and gravy over mashed cauliflower.
Serves: 4 | Serving Size: 3/4 cup cauliflower, 1 burger and about 1/3 cup gravy
Nutrition (per serving): Calories: 343; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 7g; Cholesterol: 93mg; Sodium: 566mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 7g; Protein 29g
Nutrition Bonus: Potassium: 414mg; Iron: 6%; Vitamin A: 25%; Vitamin C: 141%; Calcium: 31%